Back to all stories
Best Nordic Bench
Training

DIY Nordic Set-Ups- Are they worth it?

BY Tifani Esco

PUBLISHED ON Sep, 13, 2024

DIY Nordic Set-Ups

Do you feel that your Nordic progress is slow? Or even worse, are you skipping Nordics because you hate the set up for it? It may be that you have not found the right set-up for you.

Today we are going to go over some of the most common DIY Nordic Set-ups and give you Pro’s and Con’s for each so that you can find the best one for you!

We will also go over what makes a great Nordic set up so that you can ensure you are making consistent progress and getting the most out of the movement.

The friend:

We have all seen the original Nordic curl set-up. Where you have someone holding your feet down so that you can do the Nordic. You may have tried this before and then didn’t do it for very long since you always have to have someone else there to hold you down.

Pros:

  • Very minimal equipment- all you need is a friend and a yoga mat for your knees.
  • Takes no time to set up

Cons:

  • You can only safely do Nordic eccentrics.
  • If the person is not bigger than you, it may not work.
  • It can be very uncomfortable on the ankles for some.
  • Very hard to make measurable progress.
  • There is nothing for your feet to press into.
  • You wouldn’t be able to do it on your own.

The Bench + Strap Set Up

This set-up involves using a standard weight bench + some kind of strap to secure your feet.

Pros:

  • Allows you to use bands or cables for assistance.
  • You can do this set up on your own, without another person.
  • You would be able to do this set up in most commercial gyms.

Cons:

  • The width of the bench can be very uncomfortable for some as it is quite narrow.
  • Can be very unstable depending on the type of bench. If you can easily push a bench over with your hand, we would not recommend using it for this DIY set up.
  • The band that goes around your ankles is sometimes hard to attach unless you have help.
  • We would not advise training concentric reps here as the bench might flip over.

The Barbell Set Up

Equipment needed:

  • Barbell
  • Weight plates
  • Yoga Mat
  • Hip Thrust Pad

This set up does involve a good bit of equipment, but luckily you would be able to find it in just about all gyms. 

Pros:

  • If set up right, it is very stable and the lowest risk of the DIY set ups.
  • You can add a box or bench in front of you as a stopping point for a regression.
  • You can do both the eccentric and concentric portion of the movement.

Cons:

  • There is nothing for your feet to press into- limiting the power output of the hamstrings.
  • Takes a lot of time to set up/take down.
  • If you have smaller feet, it may not work due to the height of the barbell.

Dedicated Bench

Having a dedicated bench is going to be the ideal set-up. Here we are going to go over what makes a good Nordic Bench.

Padding

Padding can make or break your Nordic experience in terms of comfort. If you are too busy thinking about the uncomfortable feeling in your knees, you likely won’t be able to put much focus into the movement itself. Having a tick, dense foam padding on your bench is essential.

On the Nordic Hyper, we use a high density foam padding to ensure the best possible user experience.

Foot-Plate

Having a proper foot-plate is such a game changer and is an absolute must for any good Nordic Bench.

When you have the ability to push your feet into something, it not only makes you feel overall more secure, but, you can produce more strength from your hamstrings. With the foot-plate you can 100% dial in on form and power output.

The full sized footplate on the Nordic Hyper gives you everything you need to safely hit that first full rep!

Ankle Rollers

Ankle rollers are what hold you into the Nordic Bench so that you do not flip over. A key component for safety.

Most Nordic Benches + Back Extension benches will have 1 set of Ankle Rollers being the “top” ones.

Again, with the Nordic Hyper- we took it a step further and added an extra layer of safety with the bottom ankle rollers.

Regressions

The Nordic Curl is an insanely hard movement for most people. Especially those who have dealt with tight or weak hamstrings in the past (many of us here at Team Freak!)

Having the ability to progressively scale Nordics by exact degrees is so important for long term success.


The Nordic Hyper offers 10+ levels of progressions from a 45 degree incline all the way to a 20 degree decline. In other words- from complete beginner to certified FREAK Athlete.

Conclusion

In short, here are the 3 DIY set-ups for quick reference!

  1. The friend: Involves the use of a friend holding your feet down for security.
  2. The bench + strap: Involves using a standard weight bench + a strap to hold down your feet to imitate a Nordic Bench.
  3. The Barbell: Involves using a barbell. weight plates, hip thrust pad, and yoga mat to act as a Nordic Bench using the bar to hold your feet down.

If you are ready to take your Nordic training to the next level you can check out the Hyper Pro here - the most versatile Nordic Bench on the market!

You will not only get 10+ levels of Nordic regressions on a full sized, comfortable bench, you will also get:

-A 45 Degree Back Extension

-A full sized GHD (And the worlds first heigh adjustable GHD!) 

-Decline Ab Bench

-Hip Thrust bench

-Reverse Hyper

-Leg Extension

-Hamstring curl

If you just want to keep receiving monthly training content, then subscribe to our email newsletter below!

Training Full Beginner Friendly Workout on the Hyper Pro
Training

Full Beginner Friendly Workout on the Hyper Pro

If you’re looking for a beginner friendly workout for a stronger lower body, then today we’ve got you covered! Join us for a full workout on the Hyper Pro! Incline Nordic Curl The Nordic Curl is a...

Why Is The Hyper Pro So Expensive?

Why Is The Hyper Pro So Expensive?

The Hyper Pro is a big investment. So, is it worth it? Here’s a full breakdown of how it compares to the 9 machines it replaces so you can decide for yourself.  1. Nordic Bench How it compares Th...

Training 45 Degree VS 90 Degree HyperExtensions Explained
5 MIN READ
Training

45 Degree VS 90 Degree HyperExtensions Explained

What’s the difference and which one should you be doing? This movement could fix your low back pain, and you can do it right from home. (With the right equipment)  The back extension is an effect...

Training Reverse Nordics VS Quad Extensions
Training

Reverse Nordics VS Quad Extensions

Reverse Nordics or Quad Extensions? Both of these movements have high potential for strength gains, mobility and injury prevention- but which one is better? Which one should you be doing for your ...

Training What does it mean to be a Freak Athlete?
Training

What does it mean to be a Freak Athlete?

What It Means to Be a Freak Athlete We believe that being a "Freak Athlete" isn't just about physical prowess; it's a holistic mindset that embodies a relentless pursuit of excellence in every asp...

Training Best Nordic Bench
Training

DIY Nordic Set-Ups- Are they worth it?

DIY Nordic Set-Ups Do you feel that your Nordic progress is slow? Or even worse, are you skipping Nordics because you hate the set up for it? It may be that you have not found the right set-up for...

Training Weekly Workout with Team Freak!
Training

Weekly Workout with Team Freak!

Why?  Every week, the Freak Athlete team gathers via video call and we complete a group workout ran by either Coach Jason Dias or our Head of Product, Yogi. These workouts are always so fun and a ...

Training Best Low Back Stretch
Training

3 of the BEST Stretches for the Low Back

Our 3 Favorite Low Back Stretches!  Do you sit for more than 5 hours a day? Do you play a physically demanding sport? Chances are, you deal with some low back tightness. It is not fun, and if igno...

Training Building your Dream Home Gym with Limited Space: A Complete Guide
Training

Building your Dream Home Gym with Limited Space: A Complete Guide

Building Your Home Gym Struggling to make the most of limited space while wanting a fully functional home gym? You’re not alone. Many seek solutions that balance functionality with minimal footpri...

Training 5 Best Exercises for a Stronger Low Back
Training

5 Best Exercises for a Stronger Low Back

Top 5 Best Low back Movements  A weak lower back can make life harder. It can affect sitting, standing, walking, and exercising. Your lower back is a key part of your core. It helps with balance, ...

Training The Quick Solution to Tight Quads
Training

The Quick Solution to Tight Quads

Tight Quads Holding You Back? You don't have to have stiff and tight quads when trying to build bigger legs. In this article, we will discuss exercises to help you avoid getting stiff when chasing...

Training Top 5 Glute Exercises for Size AND Strength
Training

Top 5 Glute Exercises for Size AND Strength

Top 5 Glute Exercises for Size AND Strength: In this article, we will discuss the best glute movements that will increase the size and strength of your glutes over time while ensuring you don’t ne...

Training How to Start Nordic Curls: A Complete Guide
Training

How to Start Nordic Curls: A Complete Guide

How to do Nordic Curls: A Complete Guide Interested in Nordic curls but not sure where to start? Look no further! Read on to discover how you can ease into this challenging movement and make progr...

Training Nordic Curls VS Hamstring Curls: Explained
10 MIN READ
Training

Nordic Curls VS Hamstring Curls: Explained

Nordic Curls or Hamstring Curls? Is one better than the other? What are the benefits of each? Which one should I be doing? These are the questions we most commonly hear when we talk about Hamstrin...

Training 4 Effective Moves For Better Posture
Training

4 Effective Moves For Better Posture

4 Movements for Better Posture In a world where most of us sit for more than 4 hours a day, it is crucial that we actively work against it by utilizing movements that strengthen the muscles to keep...

Training Fix Tight hips FAST
3 MIN READ
Training

Fix Tight hips FAST

Fix Tight Hips Fast: 2 Movements for Quick Relief Are tight hips slowing you down? Don't fret! Today we are going to go over 2 highly effective stretches for tight hips. At the end, We will go over...