Assisted Partial-Range Nordic Partner Curl

1. Position a padded mat on the floor and a sturdy box or bench nearby that you can use for assistance.

2. Kneel on the mat with your body upright and your feet flexed so that your toes are touching the ground.

3. Engage your core and keep your hips extended, while ensuring that your hands are in front of your chest in a prayer position.

4. Have your partner hold your ankles firmly in place to provide stability and support throughout the movement.

5. Slowly lean forward with a straight body, resisting the movement with your hamstrings. The goal is to lower yourself forward as slowly as possible using your hamstrings to control the descent.

6. As you approach the point where you can no longer resist falling forward due to the strength of your hamstrings, use the box or bench to catch yourself. Place your hands on it and limit the range to when you can control the fall using your legs.

7. Push off the box lightly and use your hamstrings to pull yourself back up to the starting position.

8. Repeat for the desired number of repetitions and sets, ensuring proper form and controlled movement throughout.

Note: This is a very advanced exercise that requires a substantial amount of hamstring strength and can place a significant load on the knees. It is recommended for individuals with strong hamstrings and knees, and it is typically performed with lower repetitions. Ensure you have a partner who can assist you safely and that you use a padded surface to protect your knees.

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