NORDIC BENCHES

Choosing the right Nordic bench depends on your training goals, experience level, and available space.

Here’s a quick breakdown to help you decide.

The EZ-Nord: Best for beginners or minimalist home gyms. Lightweight, compact, and designed for flat Nordic curls with minimal setup. Great for anyone starting their knees-over-toes journey.

The Nordic Weight Bench V2: Perfect if you want a hybrid setup. Combines a flat bench with a built-in Nordic curl station, giving you full versatility for strength training and hamstring work in one unit. Ideal for space-conscious athletes.

The Nordic Back Extension V2: Offers both fully regressed Nordic curls and 45° back extension + much more. Choose this if you want posterior chain training beyond just the hamstrings, especially for glutes, spinal erectors, and GHD-style work.

The Nordic Pro: Built for serious users, gyms, or physical therapy clinics. Fully adjustable, rock-solid stability, and supports both flat and regressed Nordics with vertical storage.

Still unsure? Reach out to our team, we’re happy to help you pick the right one for your goals.

The Tib Bar Guy offers four specialized Nordic training tools, each designed for different budgets, training setups, and goals. Here’s a breakdown to help you decide which option best suits your needs:

EZ-Nord

• Best for budget-conscious users or anyone new to Nordic curls
• Minimalist and compact design allows you to perform Nordics by anchoring the EZ-Nord onto an existing weight bench
• The EZ-Nord is the most portable and cost-effective option. It’s perfect for beginners, travelers, or athletes who want a simple, scalable way to build Nordic strength.

Nordic Pro

• Best for trainees who want a compact, dedicated Nordic station with quick adjustability
• Features a fully adjustable foot roller and high quality knee padding 
• The adjustable bench means the movement can be regressed and progressed for athletes of all levels.
• Perfect for athletes, lifters, or home gym users who want a serious hamstring training tool without extra bells and whistles.

Nordic Weight Bench V2

• Best for those wanting an all-in-one bench for full-body training + Nordics
• The NWB v2 is an adjustable standard weight bench that allows you to perform fully scalable Nordic curls, along with every movement that can be performed on a traditional, adjustable weight bench (bench presses, rows, shoulder presses, sit-ups, incline bench presses, etc.) 
• Excellent for home gym users looking for a high quality Nordic setup that also provides maximum utility and bang for your buck from a single bench.

Nordic Back Extension Machine V2

• Best for those focused on total posterior chain development
• The NBE v2 allows you to perform fully scalable Nordic curls, as well as 45° back extensions, hip thrusts, and even rear foot elevated split squats.
• It’s a powerful multi-functional machine that targets the hip hinge, knee flexion, and hip extension components of the posterior chain.
• Perfect for lifters or athletes wanting comprehensive posterior training from one sleek machine.

No matter your level or goals, there’s a Nordic option that fits. For a compact and solid, dedicated Nordic training unit the Nordic Pro is the clear winner. If you want multi-functionality, go with the Nordic Weight Bench V2. If you want comprehensive posterior chain development, the Nordic Back Extension Machine is your best bet.  And if you're on a budget, the EZ-Nord gets the job done without compromise.

Yes, several accessories can enhance your Nordic training experience depending on your goals:

• Tib Trainers: (like the Solo Tib Bar or Tib Bar Pro) these pair perfectly with Nordic curls, allowing you to train for bulletproof knees by targeting both the front and back of the legs in unconventional, often overlooked ways. This combination builds full spectrum knee resilience.
• Reverse Squat Strap: Excellent for anterior chain hip flexor work to balance out posterior chain heavy movements like Nordic curls.
• Slant Board: The angled platform allows you to perform a variety of squatting and lunging movements into very deep knee flexion, building strength on the front side of the knee to complement the strength that Nordics build on the backside of the knee.
• Resistance Bands: Bands can be looped around the body during Nordics to assist the movement, allowing you to regress it while still working through a full range of motion. They’re also useful for high rep Nordic curls as well as for warming up.

While none of these accessories are required, they can round out your programming and allow you to get more from your Nordic Bench.

Anyone serious about lower body strength, injury prevention, or athletic performance can benefit from a Nordic Bench. They're especially valuable for:

• Athletes: Nordic curls are proven to reduce hamstring strain injuries and improve the sprint speed ceiling by strengthening the hamstrings in a lengthened position.
• Lifters: A strong posterior chain supports bigger squats and deadlifts and reduces injury risk from repetitive heavy lifting.
• Rehab clients: Nordics can be scaled using band assistance, partial range range of motion, or even isometrics, making them highly effective for rebuilding hamstring and knee resilience.
• General fitness enthusiasts: Even for non-athletes, strong hamstrings are essential for long term knee and hip health. The Nordic curl is substantively different from the leg curl machine that most people use to train knee flexion as the two movements have opposite strength curves. 

If you want stronger knees, better strength balance between the front and back of your legs, or you’re simply tired of neglecting your hamstrings in a quad-dominant training plan, a Nordic Bench is an excellent tool to add to your training.

A Nordic Bench is a specialized training platform designed to help you perform Nordic hamstring curls, one of the most effective exercises for building knee flexion strength in a fully lengthened position.

To perform a proper Nordic curl you need a comfortable and stable anchor to lock your feet in place, as well as a comfortable, high quality pad to kneel on. You then lower your torso toward the floor by unlocking the knees, and drive your torso back up by flexing the hamstrings. This movement places incredibly high tension on the hamstrings while they are lengthening, a stimulus that’s incredibly effective for:

• Injury prevention, especially hamstring strains
• Improved sprint speed and deceleration capacity
• Posterior chain development, including the calves
• Enhanced knee joint stability and resilience

A Nordic Bench provides a secure, stable, adjustable, and comfortable platform form which to perform this exercise. Further, since the barrier to entry is very high with this movement, it also provides a way to regress the exercise so that trainees of all levels are able to find an appropriate starting point and slowly scale the difficulty from there. All of these components are necessary if you wish to maximize your gains from the Nordic Curl exercise and get the most out of your training with it.

While Nordic curls can be done on the floor with a partner or object holding your legs in place, using a dedicated bench offers:

• Better safety and comfort
• Consistent setup and body positioning
• Better regression and progression options

In short, a Nordic Bench is one of the best investments you can make for stronger hamstrings, healthier knees, and more explosive performance.

Check out our Getting Started & Learning section to get the most out of our Nordic Bench.

If you're new to Nordic training or just picked up one of The Tib Bar Guy's Nordic Benches, you’re not left to figure it out on your own! There are three key resources available on the Tib Bar Guy website to help you get started confidently and correctly:

• Getting Started: This section contains detailed assembly guides for every piece of Tib Bar Guy equipment. Each guide is product specific and includes detailed, step-by-step instructions along with visual demonstrations.
• Training Collective: This is a dedicated hub that walks you through how each piece of Tib Bar Guy equipment works, the various exercises each piece can be used for, how to set the machine up for each movement, what muscles each movement targets, and any specialty features the machine offers.
• Learn: This section dives deeper into training methodology and purpose. You'll find expert tips, exercise variations, and explanations on how Nordic curls contribute to knee resilience, sprint performance, and hamstring injury prevention. If you're curious about the how and the why behind Nordic curl training or just knees over toes style training in general, or you simply want guidance on how to integrate Nordic work into your routine, this is where you’ll find it.

These three sections work hand in hand to make your initial experiences with Nordic training seamless and effective, and to help you maximize your progress with Nordic curls and knees over toes training in the long run.

Yes, The Tib Bar Guy offers clear, accessible setup instructions for all Nordic Benches (as well as all other pieces of Tib Bar Guy equipment!) in the Getting Started section, ensuring a smooth start from the moment your package arrives.

Here’s what to expect:

• The EZ-Nord requires no assembly. Just anchor it onto any standard weight and you are ready to get started with your Nordic curl journey.
• The Nordic Weight Bench V2 ships partially assembled. Just a few minutes of simple assembly here and you will be ready to get started.
• The Nordic Pro and Nordic Back Extension Machine V2 arrive in compact boxes with a straightforward assembly process that typically takes 60-90 minutes to complete with all hardware included.
• Visual and written Guides: you’ll find clear step-by-step instructions, visual demonstrations, and helpful tips inside the Getting Started section for each Tib Bar Guy Nordic Bench. These guides make it simple to go from unboxing to training, even if you’re not handy with tools.
• No specialty tools needed: all required tools are either included in the package or are standard household items like an Allen key or wrench. Everything is designed to be user-friendly and intuitive.

If you ever get stuck, our customer support team is fast to respond and happy to assist with setup or troubleshooting. Our goal is to make your transition into Nordic training simple and seamless so you can focus on getting stronger and more resilient ASAP!

Check out our Training Collective to get the most out of your Nordic Bench

The Training Collective is your hub for unlocking the full potential of your Nordic Bench. This section is complete with visual demonstrations, including both step-by-step picture breakdowns as well video walkthroughs. 

The Training Collective breaks down exactly how each piece of equipment works, what exercises you can perform on each different Tib Bar Guy Nordic Bench, how to adjust the machine to perform these various different exercises, and what muscle groups each movement hits. Here you will learn:

• Proper body positioning and setup
• Key movement patterns and training variations
• Specialty features unique to each model

Whether you’re a beginner trying your first Nordic curl or an athlete seeking advanced hamstring strength, the Training Collective gives you clear direction, expert coaching tips, and movement ideas so you can train confidently and effectively.

Nordic Benches are designed to train one of the most important, yet often neglected, areas of the body: the posterior chain, specifically the hamstrings. The Nordic curl exercise is one of the best ways to work the knee flexion function of the hamstrings, with an emphasis on the fully lengthened position. Using a Nordic Bench helps improve your training in several critical ways:

• Injury prevention: Nordic curls are a highly studied movement, and have been shown time and time again to be one of the best ways to reduce the incidence of hamstring strains.
• Explosive performance: Strong hamstrings improve sprint speed, jumping ability, and braking force during deceleration or change of direction.
• Knee health: Balanced strength between the quadriceps and hamstrings improves joint integrity and lowers the risk of various knee joint issues.
• Total posterior chain development: Depending on the Nordic bench model, you can also train your glutes, low back, and calves, building comprehensive posterior chain strength & resilience.

Whether your goal is athletic performance, joint bulletproofing, or aesthetic leg development, a Nordic Bench fills a major gap that traditional leg curls and other machine based movements can’t.

The Nordic hamstring curl is the foundational movement, and with all primary Tib Bar Guy Nordic Benches this movement can be regressed to any difficulty level and then gradually progressed from there (a critical feature!). But most Nordic Benches from The Tib Bar Guy are also highly versatile and allow for multiple movements to be trained.

With All TBG Nordic Benches:

• Nordic Curl (partial range or full range)
• Assisted Nordic Curl (using bands)
• Isometric Holds at various angles

With the Nordic Back Extension v2:

• 45° Back Extensions
• Hip Thrusts
• Split Squats
• Reverse hyperextensions
• Sit-ups
• QL Raises

With the Nordic Weight Bench v2:

• Seated Good Morning
• Split Squats
• Bench press variations
• DB row variations
• Decline sit-ups
• Any other movement you can perform on a standard weight bench!

With the EZ-Nord or Nordic Pro:

• Focused Nordic work with minimal space or setup

Some users focus purely on Nordic curls, whereas others build entire posterior chain sessions using just one bench. The modularity makes these benches adaptable for everyone from beginner to elite athlete.

Here are four proven strategies to get the most out of your Nordic Bench:

1. Eccentric Emphasis: use a slow and controlled lowering phase (4–6 seconds) to build strength where the hamstrings are most vulnerable. Focus on control, not speed. This is ideal for building eccentric strength with the goals of reducing injury risk and building tendon durability.
2. Assisted Reps: If full range, unassisted Nordic curls are too difficult (which they are for most people starting out), use resistance bands to add assistance to the movement and make the full range of motion more manageable. Over time, reduce the band tension to decrease the assistance.
3. Progressive Range of Motion Training: Take full advantage of TBG Nordic Benches by training a partial range of motion initially (to regress the movement to a manageable level) and slowly increasing the range of motion over time until you can fully control a full repetition. 
4. Isometric Holds: hold positions at different points of the curl (especially at mid-range or just above the floor) for time. This builds strength and control in weak positions.

Progress in Nordic curl training follows the same basic principle as traditional strength training: gradual overload. But because this movement is so challenging, especially at first, progression should be smart and structured:

• Phase 1: Assisted reps using bands or partial range of motion
• Phase 2: Slow eccentrics (lowering for 4-6 seconds, pushing up with arms)
• Phase 3: Full-range reps once you can fully control the descent and reversal with no assistance
• Phase 4: Added resistance (using weighted vests or plates)

Once you have achieved tolerance to the movement, you can also start to pair some of these modalities together. For example, working full range of motion band assisted reps in one session, followed by partial range of motion reps with no assistance later in the week is a very solid strategy. But keep in mind this movement is incredibly intense, so great care should be taken to ensure that you are not overdoing the volume or intensity.

Yes, The Tib Bar Guy provides multiple layers of training support for our Nordic Benches:

• Getting Started offers step-by-step assembly guides for every major piece of TBG equipment.
• Training Collective is a dedicated hub that walks you through how each piece of equipment works, the various exercises each piece can be used for, and how to perform these exercises. 
• Learn section contains basic programming ideas, form tips, and tips on how to use each TBG product to maximize the effectiveness of your Knees Over Toes training. 

In these three sections you’ll find everything from beginner walkthroughs to advanced training strategies, so no matter what stage you're in you can move forward with confidence.

Not at all. While Nordic curls are a very challenging movement, The Tib Bar Guy’s Nordic Benches are designed to scale to your ability level.

• Beginners can start with band assisted eccentrics as well as partial range of motion reps
• Intermediate users can work on full range of motion band assisted reps, along with larger partial range of motion reps and body weight only eccentric reps.
• Advanced athletes can progress to full range of motion unassisted reps, and ultimately even to loaded variations.

Each bench is paired with beginner friendly instructions, visual guides, and movement progressions so you can build strength safely and effectively, even if you’ve never done a Nordic curl before.