January 06, 2026

Eccentric Hamstring Strength & BFR: When Nordics aren't the Whole Answer

20 minutes

Happy New Year.

I hope that you all had a nice time over the Christmas and New Year period.

To kick 2026 off, we continue the series on using BFR to optimise recovery from injuries.

In this episode of BFR Radio, we take a deep dive into the role of BFR training in eccentric hamstring rehabilitation and performance.

Hamstring injuries are a persistent challenge in sport, particularly due to the high eccentric demands placed on the hamstrings during sprinting and high-speed running. Traditional eccentric training methods are effective, but they often come with limitations related to load tolerance, fatigue, and program congestion.

This episode reviews two recent research papers examining how BFR can be integrated into eccentric hamstring training using:

low-load eccentric leg curls, and

the Nordic Hamstring Exercise.

Rather than asking whether BFR is “better,” this episode focuses on how and when BFR can be used strategically — either to manage mechanical load or to reduce total training volume while preserving strength adaptations.

Key Topics Covered

Why eccentric hamstring strength is central to injury prevention and rehabilitation

Low-load BFR eccentrics vs traditional high-load eccentrics

Mechanistic insight into muscle swelling and internal tension

Nordic Hamstring Exercise with and without BFR

How similar strength outcomes can be achieved with ~30–35% less total training volume

A practical framework for deciding when to use BFR with Nordics

Implications for rehab programming, fatigue management, and return-to-performance planning

Key Takeaway

Blood flow restriction is not a replacement for eccentric hamstring training. Instead, it is a programming lever — allowing coaches and clinicians to manipulate load and volume more precisely within complex rehabilitation and performance environments.

Articles reviewed:

Jones, M. J., Dominguez, J. F., Macatugal, C., Coleman, K., Reed, B., & Schroeder, E. T. (2023). Low load with BFR vs. high load without BFR eccentric hamstring training have similar outcomes on muscle adaptation. The Journal of Strength & Conditioning Research, 37(1), 55-61.

Pişkin, N. E., Yavuz, G., Aktuğ, Z. B., Aldhahi, M. I., Al-Mhanna, S. B., & Gülü, M. (2024). The effect of combining blood flow restriction with the nordic hamstring exercise on hamstring strength: randomized controlled trial. Journal of Clinical Medicine, 13(7), 2035.

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📩 For questions or professional enquiries, visit thebfr.co

Thanks for listening and remember to keep the pump.

Chris

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