07/22/2024
Time under tension (TUT) is a strength training technique that involves holding a muscle under tension for a longer period of time during an exercise set. TUT is determined by the number of repetitions and the speed at which they are completed. To achieve TUT, you can slow down the movements of each repetition + focus on the more difficult parts of the exercise… like moving slowly into and holding the eccentric hamstring contraction in a Nordic Curl 😏🦵🏽.
Not only can this help improve muscular strength, endurance, and growth, but training time under tension in a Nordic Curl has been shown to decrease the chance of hamstring injury by up to 51%*. Whether you are an athlete or not, the hamstrings are critical to overall health and functional longevity - and they are often overlooked. So Nordic Curls, hamstring-bias bridges, Romanian dead lifts… all great ways to engage, strengthen and mobilize those hammies.
In Total Body Mobility today, we went over these exercises and more, preparing our hip extensors and knee flexors to attempt the partner-assisted Nordic Curl exercise. We discussed the differences between the TUT approach and progressive eccentric lowering. I prefer the TUT approach for its ability to increase muscle fiber recruitment and activation. While it can technically cause more muscle “damage” in the short term, this process also encourages greater muscle repair, forming stronger muscle mass over time with the proper self care.
To each their own though. My main advice is to take your time, prep well, take rest time in between sessions and stay consistent. Any Nordic Curl training is a progression and a full repetition isn’t going to happen overnight, if at all.
Just keep moving.
*van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019 Nov;53(21):1362-1370. doi: 10.1136/bjsports-2018-100045. Epub 2019 Feb 26. PMID: 30808663.
