Strength discipline · Household
Nordic curl
Nordic curl is a strength discipline in BYOH, trained with household and building legs and core. Its ladder runs from 1 rep at Level 1 to 12+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Nordic curl starts at Level 1 with 1 rep. Level 5 asks for 5 reps, and Level 9 - the last level a person can train towards - 12+ reps. The largest single jump is from Level 6 to Level 7, 6 reps to 8 reps.
| Level | Target |
|---|---|
| 1 | 1 rep |
| 2 | 2 reps |
| 3 | 3 reps |
| 4 | 4 reps |
| 5 | 5 reps |
| 6 | 6 reps |
| 7 | 8 reps |
| 8 | 10 reps |
| 9 | 12+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Nordic curl — Provisional legend benchmark.
How much a hero pushes off the floor at the bottom changes the movement too much to compare sets without a shared standard, and no governed body sets one. This is a provisional benchmark rather than a governed record.
How it is done
- Kneel on something soft with the heels anchored under a sofa, a low bar or a partner's hands.
- Keep a straight line from knee to shoulder and lower forward as slowly as you can.
- Catch yourself with the hands only at the bottom, and pull back up with the hamstrings, pushing off as little as you need.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is a controlled lower from kneeling upright towards the floor, and back up to kneeling upright.
- The set
- One unbroken set. You may pause in the supported position for as long as you like; the set ends the moment you leave it.
- What you need
- Knees on something soft and the heels held down under a sofa, a low bar or a partner's hands. The supported position is kneeling upright.
- What ends it
- Bending at the hips on the way down, dropping the last part of the lower without control, or pushing off the floor with more than the hands' light touch, does not count.
What it builds
Nordic curl feeds Legs and Core in a hero’s record, working hamstrings, glutes, calves.
- Hamstrings
- Glutes
- Posterior & loaded stability
Nordic curl is one of 41 strength disciplines. It shares its household requirement with 11 other strength disciplines. Legs is also built by bodyweight squat, dumbbell lunges, dumbbell clean and 7 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- The Slow FallDiscipline · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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