How much Nordic hamstring training is needed for stronger hamstrings

Subject: Volume of the Nordic hamstring exercise and eccentric strength

What this means

Eccentric hamstring strength (strength while braking) rose sharply after at least 6 weeks, with high volume (effect size 2.12) and with low volume (2.28).

Cuthbert M, Ripley N, McMahon JJ, Evans M, Haff GG, Comfort P · 2020 · Sports Medicine 50(1):83-99

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

How much of this specific exercise is needed for adaptation in strength and muscle architecture.

Size of the research

13 studies; the total number of participants is not given in the abstract.

What to keep in mind

Study quality varied widely and results differed considerably between studies. Injuries themselves were not measured in this analysis.

Practical conclusion for REZA

Relevant for clients with hamstring complaints or a sprint-heavy sporting background.

View method and source

Methodology

Systematic review with meta-analyses

Original source

DOI: 10.1007/s40279-019-01178-7 · PMID: 31502142

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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

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