Nordic Curl

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Coach's Tips


How to Nordic Curl

Starting Position

1. Sit on the floor with your legs extended in front of you and your feet together.

2. Place your hands about shoulder width apart on the floor behind you, with your palms facing down.

3. Lift your hips off the floor, so that your torso is in a bridge position.

4. Keep your head, neck and spine in a neutral position.

Proper Form

1. Bend your knees and pull your heels towards your glutes.

2. Simultaneously, curl your torso up until your hands meet your feet.

3. Hold this position for a moment.

4. Slowly lower your torso and legs back to the starting position.

Breathing Technique

1. Exhale as you curl up and inhale as you lower your torso and legs.

2. Pause and hold your breath at the top of the movement.


1. Keep your core engaged and your hips raised throughout the exercise.

2. Do not let your torso and legs touch the floor at the bottom of the movement.

3. Do not round your back, keep it neutral throughout the exercise.

4. Do not use momentum to perform the exercise, use control.

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