Visit [ Ссылка ] for affordable training equipment for kneesovertoesguy exercises that I make and sell

Available at The Tib Factory
The Tib Blaster [ Ссылка ]
For Bilateral Tibialis Training
The Tib Solo [ Ссылка ]
For Unilateral Tibialis Training
Slant Board [ Ссылка ]
For KOT Squats, Poliquin Step Ups, Calf Stretches, Jefferson Curls, and More
Weighted Sled [ Ссылка ]
For Forward/Reverse Sled Drag and Reversing Out Knee Pain
Combo Packs for Big Savings! [ Ссылка ]
For a limited time in the US, orders over $75 ship free!

Thanks for watching!

David Grey and Tim Riley Podcast
[ Ссылка ]


Although the Nordic Curl is a great hamstring and posterior chain builder, I don’t personally think it’s the best hamstring exercise for healing knee pain.

A close relative to the nordic curl that I’ve implemented in my own knee training is the forefoot foam roller bridge.

I learned about this exercise from physio David Grey and Trainer Tim Riley and have linked to David’s podcast in the description if you want to learn more about them.

Let’s look at the similarities between the forefoot hamstring bridge and the nordic curl.

Much of the magic comes from a strong co-contraction between the soleus muscle in the calf and the hamstring.

In both of these movements, the muscles work together to stabilize the knee.

One of the many great things about the foam roller bridge as it relates to knee pain, is that it's isometric.

Isometrics are a powerful tool for building strength without further aggravating injuries to tendons. They provide a safe way to load a painful area and can also provide an analgesic effect if you use them as a warm up in your training.

I feel the forefoot foam roller bridge is a great in season option for athletes as well as a great option for anyone healing from knee pain as it’s much less taxing on the body and easier to recover from.

One other advantage to the foam roller bridge vs the Nordic Curl is that you can train one side at a time to work on imbalances.

Although it looks low core compared to the nordic curl, don’t be fooled. It’s incredibly challenging.

To start, engage both of your calves by pressing through the forefoot of each foot into the foam roller

Barely raise your butt off of the ground and tuck your tailbone so that you aren’t cheating the movement by going into back extension.

Lift your arms towards the sky to draw your rib cage down and then pick one leg up.

The hardest part of this movement is keeping your calf engaged the whole time. Don’t be surprised if you feel like you are going to cramp the first few times you do this.

I’ve been doing it for a while and still get some pretty serious shakes on my right side when holding for 30 seconds or more.

Try working your way up to 30 seconds on each leg. If you can’t keep your calf engaged, don’t cheat the movement. Only hold for the amount of time that you can keep proper form.

If one leg feels impossible, you can start with two legs for longer durations until you have enough strength to hold on one leg.

You can also mimic different angles in the nordic curl with the foam roller bridge by moving your foot closer and further away from you before starting.

Give this a try and let me know in the comments how it goes

If you liked the video, give it a thumbs up and subscribe for new videos, every week.

Thanks for watching!

свернуть