♪ Bob and Brad, ♪
♪ The two most famous physical therapists on the internet. ♪
(claps hands)
- Hi folks. I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- Together, we are the most famous physical therapists
on the internet
- In our opinion, of course, Bob.
- Obviously a bit delusional too.
We're going to talk about,
talk about today,
how to perform a Nordic hamstring curl without help.
- So it came from the Northwoods?
- Yeah. - Nordic.
- Nordic, that's right. Norwegian is that-
- I think so, yeah. Well, that's exciting then.
- Plus we are gonna do a giveaway, which by the way,
if you're new to our channel,
please take a second to subscribe to us.
We provide videos, how to stay healthy, fit, pay free
and we upload every day.
Go to bobandbrad.com, go to the giveaway section
and you'll see we're giving away the Bob and Brad
stretch-out strap.
- Yeah. Very nice, I really like it.
- We're going to show you a different way to use today,
but it's really good for stretching every part of the body.
- Yeah, it is.
- All right. You can go to Facebook.
It'll be pinned to the top of the page.
- Right up there.
- Go to Twitter, Instagram or TikTok
if you want a 60 second version of our program.
- And now we have a podcast out there
and we have some outstanding guests and interviewers
and even Bob and I are talking on some of them.
- Yeah, that's right. - So we got a lot of options.
- A good variety.
So, why would you even want to do a Nordic hamstring curl?
And we're going to show you what it is in just a minute,
- Yeah.
- We're gonna keep ya in suspense.
- Some people, yeah, they'd say, "Nordic hamstring..."
Anyways.
- What we have found, and I looked through the research
and there was a research study,
I'm going to read the whole title, it's very boring,
- Oh really?
- "The Effect of Injury Prevention Programs
that Include the Nordic Hamstring Exercise
on Hamstring Injury Rates in Soccer Players"
So-
- Which does actually coincide with recent research
that we've already had on, eccentric.
- Right. Eccentric is the way you want to prevent injuries
and also recovery from injuries.
- Particularly with the hamstrings-
- Eccentric strengthening, yeah.
So it's, you're strengthening a muscle
while you're lengthening it.
- Right.
- So if I was to strengthen the bicep
in an eccentric fashion,
I would take a weight and lower it.
- Right.
- Not, this is concentric, this is eccentric.
- Right.
- So, and this was a meta-analysis,
which these are the best studies cause they looked at
lots of sessions, - Sure.
- and they found out the injury rate for hamstring injuries
was decreased 51%.
- 51, that's over half- - That's a lot.
That's significant. - Yes it is.
- So, I also found a study where it would
increase your speed. - Mh-hmm.
- So if you're a sprinter,
you know, or you're in a sport that involves speed.
- Right.
- It also, we just had on,
speaking of podcasts,
we just had Ben Patrick on,
he's the knees over toe guy.
- Yeah! It's a big, big thing out there now.
- Yeah.
- Everyone's talking about him.
- Right. He's got some people noticing him, I guess.
So he talks about increased quickness
and his vertical increased.
- Yeah. That was a big thing for him.
He wanted to, yeah. - Amazing, amazing.
He's 30 years old and dunks that ball-
- He's jumping 20-30 feet in the air, now.
- Yeah, yeah he does. (wheezes)
And he, you know, he says it bulletproofs your knees.
- Sure.
- There's going to be less pain.
And the final thing, I think it's a gangster routine.
I mean it's gangster, that's a young term you know-
- Oh is that the new- - Right?
- it be like Bonnie and Clyde gangsters?
- No. It's like the tough guy, it's cool.
- Oh. - Cool, right?
Something like that. Okay.
- Then I definitely want to get in.
- So I'm going to get this hooked up first
and then I'll come back and show it,
and then I'll show you how we hooked it up.
- Sure. You bet.
Okay. We'll be right back.
- All right. Here we are.
Quite a setup, Brad.
We got a lot of different devices here
and we're going to show you what those are
after I'm done doing it.
- Okay.
- But, I'm using a stretch out strap to hold my ankles.
And now if you're really strong,
you might not need the assistive devices like the bands.
- Right. Cause yeah, I mean I've seen,
well be honest with you,
younger people who aren't, - younger.
- high-level athletes don't need all this.
- But I, without the bands,
I'd just collapse, immediately.
- Right, right.
- Cause my hamstrings are just, at 61,
are not strong enough. - Right.
- Now, in order to engage the hamstrings,
you might bend your waist a little bit forward
and that'll kick the hamstrings in more.
If you're really strong, you can go like this.
But I actually,
in order to engage the hamstrings I have to bend
forward a little bit,
and now I'm going to go and I'm going to lower myself down.
- There you go.
So we're just using large loop straps, here and here,
to help compensate and adjust the resistance
so Bob is able to do it.
Do you feel those hamstrings working, Bob?
- Oh yeah. They're working.
But you know,
I would not even be able to be close to doing this without
the assistance bands.
- Right. - I mean, yeah.
- And you could, we did this before,
put your hands onto the, just do a fingertip assist.
- Yeah. You could go like this.
- And you're hardly putting weight through it,
but that makes a- - Yeah.
- quite a big difference, I'm assuming.
- Yeah. It gives you the sense of control.
- And what about these pads here?
- Well, you could use pillows or anything.
- Sure.
- And you could take them away as you get stronger.
- Right.
- You could use less bands. - Sure.
- Like the bands we sell, there's what, five of them?
- Yeah. - No, I think there's four.
- Yeah.
- Because they got rid of one but,
there are some that are just very small and thin
and provide a little resistance.
But so again,
- Up.
(Bob groans) There you go.
So you see, - That's concentric, too.
- He's flexing the hips a little bit to compensate
so he can get up.
But yeah, this is an aggressive thing if you have never
done this before-
- Which I haven't.
- Yeah. You just setting up a...
- So we're going to show you now, what the setup is.
- Okay. Good.
- Do you want to cut off right now.
Okay so,
you're probably gonna need something to kneel on.
If you have old knees, like me, you do.
- A pillow- - Maybe a pillow, is fine.
And then maybe some pillows here to
provide something to fall into in case you
don't have enough resistance to give it, to lower you down.
- Sure.
- So, we got wall anchors.
These are these devices right here that you can actually use
for a lot of different things. - Right.
- And if you look on some of our videos,
you'll see us using exercise bands with it
and where, where are they at, Brad?
- Right there. - Oh, they are right there.
So um,
yeah why don't you show them real quick, Brad.
- Yeah. The typical bands that we use and we just
insert them on there and we could use for this.
- So we have them at different levels,
So you can do, you know, curls,
you can do lats and everything,
but now we get another use for them.
Now in addition to that,
we have the stretch straps,
what would you call these again? Loops or?
- I call them the large loop bands, actually-
- That's probably the best one to use.
- Right. We have different term for them under ours,
but you know, you'll see they're...
- And they come with this, this metal loop clip?
- Like a carabiner. - Carabiner?
- Yup. - Yup.
So, you can hook these into that and up there.
And then, finally we got the stretch out strap
and the strap I put in like a centered loop,
- Mh-hmm.
- and then I hook my feet into two loops on the sides.
- Right.
- And that provided the support.
- Yeah. Every six inches or so there's another loop
and that's one of the benefits of a stretch out strap
for many, many options.
- So again,
you could start off with just the wall anchors
and the stretch out strap, - Right.
- and see if you're able to do it.
But my guess is that for most of you, even if you're young,
you're going to need a loop,
to lower yourself down.
- Yeah. Unless you're pretty athletic-
- Unless you're really athletic.
- Yeah and you've been working your hamstrings with other
strengthening devices, possibly.
- Right.
- But they, you said they make actual devices-
- They make benches for this, they also,
people take a Olympic bar, - Mh-hmm.
- and they'll have weights on it on the end.
- Yeah.
- And they'll hook their ankles and feet underneath the bar.
- Right. So you're talking about the bar that you go up
and do the bench or yeah, the bench press or...
- There's other ways to do this.
I've also seen people take like a rolled towel
with knots on the end of it and put it
underneath the doorway and create a loop.
- Right.
- But,
- It is, the challenging part of this exercise is to
get a set up that you feel comfortable with.
- Well, the other thing you could do,
I mean, old school, is Brad can just come down
and hold my ankles.
Kind of like this. - Yeah. Well actually,
we did this, I don't know if you remember but,
- Now watch, watch how fast I go down
if I don't have enough support.
(groans)
(laughs)
I mean, that's-
- That's why the pillows are there.
- That's why the pillows are there
and that's why you would need the bands for resistance.
So anyway,
it's an option and these are great things to have anyway.
- Right.
- You know, for other exercises and other stretches.
So, we're throwing it out there for you.
- Right. Well, good luck with those hamstrings
and some of the, the latest research-
- The latest and greatest and research, yeah.
- And this is the gangster...
- Yeah. The gangster workout.
- That's right. - I want to be a gangster.
Yeah.
(short techno beat)