Ronald Martinez Getty Images
Kansas City Chiefs' recipient Tyreek Hill is arguably the fastest player in the NFL – and this speed is not just about his natural ability.
In his latest Instagram post, the Super Bowl champion shared a video about an intense thigh exercise he did during quarantine to stay in shape. The movement is known as the Nordic hamstring curl – you will recognize the movement if you have used a GHR machine for glute ham raises. Hill has the movement on his knees, with his feet and ankles anchored by a spotter. He controls his torso to the floor, pauses, and then pulls his hamstrings together to raise himself up again. And he asks his followers to tag their favorite athlete to try the brutal move.
"All my quick boys, I challenge you to 10 curls with Nordic hamstring! Mark your favorite athlete and see if he accepts ✌🏿✌." "Goodluck 😈😈😈", he labeled his post.
Even Hill is clearly struggling through the last repetitions. After knocking out 10, he jumps up and hits the hamstrings.
If you are without a training session Looking for hamstring without equipment, the Nordic hamstring curl is a great option.
"The Nordic hamstring curl is one of the best hamstring exercises there is, so it makes sense that Hill does it," says Fitness Director for Men's Health Ebenezer Samuel, CSCS
And to make it effective, it is about positioning your body appropriately.
"You have to completely dominate the eccentric (lowering) part of the movement, otherwise you will fall flat on your face and that Concentric (lifting)) serving requires a ton of pure hamstring strength, "says Samuel." It's also this rare thigh movement in body weight that you do focus on bending at the knee instead of stretching on the hips, as you do with deadlift movements. "
Hill’s shape is in a nutshell to get the most out of the movement . So if you want to try them out yourself, take notes.
"The great thing Hill is doing here is that he has a slight hinge forward at the waist, and that's the key to getting it right. You shouldn't be." completely straight line from the thigh to the shoulders, because if you are, you can easily extend through your lower back, "says Samuel." So just lean forward slightly. This also helps you burn out your glutes and hamstrings. "
If you try them for the first time, you can also change the movement. Trust us – you'll be lucky if you have a strict representative the first time.  "These too are super hard !" Samuel adds, "So when you start, focus on owning the eccentric part of the movement and just slowly lower yourself to the floor. Use your hands to squeeze. "