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Reverse Nordic for Strength, Size, and Reducing the Risk of Injury
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- Opublikowany 28 kwi 2020
- If you want to maximize your quad strength and hypertrophy while potentially reducing your risk of injury, the Reverse Nordic is an essential exercise to include in your routine, especially if you don't have access to equipment.
The quadriceps muscle group is made up of 4 distinct muscles: vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris. Since all of these muscle attach to the tibial tuberosity via the patellar tendon, they act to extend the knee. However, only the rectus femoris has actions at the hip (flexion) since it crosses this joint while the vasti muscles originate in the thigh.
This is important to know because the rectus femoris actually has little role in compound movements like the leg press or squat that involve simultaneous hip and knee extension. Therefore, you won't be able to maximize the strength and hypertrophy of your rectus femoris unless you include single joint knee extension.
Two options include the seated knee extension and the Reverse Nordic. The Reverse Nordic requires no equipment and may also be useful for reducing the risk of rectus femoris muscle strains. These quad injuries are common in sports like soccer that involve kicking and sprinting and recur at a very high rate (17%).
There are no direct studies to date that link the Reverse Nordic to reducing the risk of quad strains, but there are many parallels to the Nordic Hamstring Curl which have been proven to reduce the risk of hamstring strains. There is one recent study showing that the Reverse Nordic done eccentrically increases fascicle length, pennation angle, cross sectional area, and muscle thickness over the course of 8 weeks by doing 2-3 sets of 6-12 repetitions on 2-3 days per week with a 2 minute rest between sets. These are adaptations that might be beneficial for reducing the risk of quad strains.
A primary concern with eccentrics is muscle damage and DOMs, but luckily the quads are actually less susceptible to muscle damage during eccentric contractions.
MASS Research Review: bit.ly/E3MASS
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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