Can You Do A Reverse Nordic?

Рет қаралды 14,339

5 ай бұрын

While lots of people may think reverse Nordics are useless, I believe they actually demonstrate very resilient quad tendons
But feel free to debate otherwise in the comments, I’m all for it
How I see it is during a reverse Nordic, you’re loading your quad tendon with your full body weight - which is no easy feat
There was a point in my life where I never squatted below 90 degrees, only wore knee sleeves, and I’d wonder why I had a massive amount of quad tendinitis
At that time something like a reverse Nordic would break me. But by training these extreme motions, and full knee bend in squats, my knees feel more protected than ever. It all comes down to patient, pain free progression - and I hope this video can be proof that you can do it too
Tendons CAN be progressively overloaded too!
Practice reverse Nordics once a week, at the level you’re up to, for 3-4 sets of 10 reps. Always control your eccentrics!
If you’re only up to the stretches, these can be done twice a week

Пікірлер: 44

@greatperhaps7224 5 ай бұрын

Hey man, just wanted to say your content and the way you present it and interact with people abt it means a lot to me. Came for the info, stayed for the personality. Just trying to be like you, both in athletic ability and in sharing immense positivity & patience vibes. Keep up the great work & may it bring you fulfillment. Many blessings to you 🙏

@Movementgems 5 ай бұрын

Makes my day man - just a dude trying to make a tiny dent in this world in one of the few things I know well and can help others with. Always here to help, and appreciate you deeply brother 🤝

@zaidmoges374 5 ай бұрын

Even tone voice, "Please make sure the band is secured properly" My imagination went off😂😂. Cheers.

@Movementgems 5 ай бұрын

Gotta stay safe!

@scottmitchell3761 5 ай бұрын

No need to imagine Wear eye protection Whether the band is secured or not, it could break. Happened to me- hyphema after using a band to stretch slipped off my foot and popped me right in the eye. That was a scary ER visit and 48 hours until my vision returned Then the optamologist showed me how common it is.... be careful with those bungee hooks too yall. (I'd like to unsee those pics)

@Movementgems 5 ай бұрын

While lots of people may think reverse Nordics are useless, I believe they actually demonstrate very resilient quad tendons But feel free to debate otherwise in the comments, I’m all for it How I see it is during a reverse Nordic, you’re loading your quad tendon with your full body weight - which is no easy feat There was a point in my life where I never squatted below 90 degrees, only wore knee sleeves, and I’d wonder why I had a massive amount of quad tendinitis At that time something like a reverse Nordic would break me. But by training these extreme motions, and full knee bend in squats, my knees feel more protected than ever. It all comes down to patient, pain free progression - and I hope this video can be proof that you can do it too Tendons CAN be progressively overloaded too! Practice reverse Nordics once a week, at the level you’re up to, for 3-4 sets of 10 reps. Always control your eccentrics! If you’re only up to the stretches, these can be done twice a week

@3pointer78 5 ай бұрын

Do a video on ankle mobility.

@yahn5558 Ай бұрын

Probably the best workout ever!

@armandob.5060 5 ай бұрын

this looks like the best GYM ever! thanks for the info!

@Movementgems 4 ай бұрын

Haha the chain is called life time, incredible facilities. Reason why I joined

@icu280 5 ай бұрын

Reverse nordics: relatively easy loaded stretch movement. Regular Nordic: falling to the ground over and over again and unable to lift myself off the ground.

@Movementgems 5 ай бұрын

Haha both have regressions keep at it!

@icu280 5 ай бұрын

@@Movementgems no doubt. 6 weeks of dense and I can Nordic off a 12 in box and I’ve never felt my hamstrings work so hard before.

@FHS2010 5 ай бұрын

@movementgems Think we should also talk about how to achieve that plantar flexion to withstand the added weight and ROM that level of plantar flexion is tough just to sit on. 😌🙏🏾

@Movementgems 5 ай бұрын

That's true and a good point The plantar flexion demand there is tough

@sohrabahmed4557 5 ай бұрын

Bro them quads 🦍

@Movementgems 5 ай бұрын

🫡🫡

@user-zy4cx5pb6d 2 ай бұрын

So essentially to have very good knees I shouldn’t even try a no assisted reverse Nordic I need to build up to it with stretching and atg split squats? Than I would add in reverse nordics with my hands, than with the band

@irfanvirji5319 4 ай бұрын

Bro please post something on how to heal from ligament tear 🙏

@Movementgems 4 ай бұрын

More resources coming out on this. Please always consult with your healthcare professional! In general, you want to increase blood flow to the area with gentle exercises like reverse sled and knee flossing, as blood flow = healing. Ligaments are avascular which means they get less blood flow than muscles, making these exercises even more important for ligaments

@user-p6-3561 5 ай бұрын

Interesting

@Movementgems 5 ай бұрын

🤝

@just4u228 5 ай бұрын

What if the tendons that connect your feet to the bottom part of the tibia hurt in the bottom position?

@Movementgems 5 ай бұрын

Consider more sled work, or other exercises shown in my most recent KZfaq short!

@nobodyeverybody8437 5 ай бұрын

No way 😮

@Movementgems 5 ай бұрын

Yes way!

@Brownmumba8973 5 ай бұрын

Does this help you lower back by any chance? Trying to figure out a way so that I never have a sciatica episode again

@Movementgems 5 ай бұрын

Not really! This movement did help "bulletproof" my quads. I will have much more coming out on this topic brother - feel free to stay tuned 🙏 The video will be out really soon!

@carl_anderson9315 5 ай бұрын

Do reverse Nordics follow the exact same mechanics of the ATG squat? I mean, full range of motion of the same areas, or do both target different goals? Is the reverse Nordic the next level of the ATG squat, or are both complementary?

@ericmalitz 5 ай бұрын

The reverse Nordic is longer range for the quads/knee extension than any squat.

@evg2785 4 ай бұрын

What if I can’t lean back due to ankle mobility? Whenever I lean back I feel a strain in my tibs.

@Movementgems 4 ай бұрын

Firstly, thanks for being a sub. Secondly, this is just a flexibility issue. It can be improved. I've personally improved this myself, and had many clients improve this ability by praciticing seiza more. If you need additional help, feel free to join my Skool community linked in my KZfaq bio for FREE. Inside this community I give away a Foot Freedom and Ankle Accelerator program that can help you with ankle mobility. Hope this helps man

@evg2785 4 ай бұрын

I’m part of your community :) it’s a little hard to navigate the content! Might be simpler with bundled videos like “ankle mobility 5 mins”that would cover an ankle routine. Either way great content and I’ll try to find it in your Skool!

@Movementgems 4 ай бұрын

@@evg2785 check out the Ankle Accelerator under the Add On Programs! I believe you were looking in the Exercise Library section, but look in the Add On programs instead! I believe this is what you’re looking for. Lastly, don’t forget you can search any exercise or body part with the search feature on top! Skools search feature is very powerful. Thanks for joining!!