Effect of Nordic Strengthening and Hamstrings Muscles Protocol on Deadlifters

Background and Objective: Hamstring injury is a prevalent condition among athletes, especially in exercises that require forceful contractions, such as deadlifts. It has been reported that eccentric exercise, particularly Nordic hamstring, significantly improves muscle strength and function, reducing the susceptibility to injury and potentially enhancing performance. This study sought to assess the efficacy of a hybrid training program that includes Nordic hamstring exercises and conventional hamstring strengthening exercises on improving lower extremity functional performance in deadlifters. Method: Thirty participants were assigned to one of two groups: an experimental group (n=15) which performed a structured program of Nordic hamstring exercises, alongside Romanian deadlifts, leg curls, and good mornings, three times per week for 12 weeks; a control group (n=15) continuing with their regular training. Functional performance was evaluated by the Lower Extremity Functional Scale (LEFS) at preintervention and postintervention time points. Results: The experimental group showed highly significant improvements in LEFS scores, with mean values increasing from 48.8 ± 4.60 to 74.73 ± 3.29 T-statistic = -17.86, p < 0.001. In contrast, the control group showed limited improvements, increasing from 53 ± 4.32 to 63 ± 1.44 T-statistic = -7.53, p < 0.001. Conclusion: The findings suggest that Nordic hamstring exercises integrated into a strength training program significantly enhance lower extremity functional performance in deadlifters compared to traditional training alone. This study underscores the role of eccentric training in optimizing performance and reducing injury risks in athletic populations. Key words: Nordic hamstring exercise, Hamstring strengthening, Deadlifter performance, Strength training