NordicFlex Glute Ham Bench

Built for strength and stability, the NordicFlex Bench makes it easy to perform Nordic curls and other exercises. Boost strength and muscle activation to support better hamstring performance and development. Unlock the power of your hamstrings!IncludesOne (1) main frameTwo (2) front legsTwo (2) rear legs with wheelsOne (1) ankle pad barTwo (2) padded rollersOne (1) weight plate barOne (1) footplateOne (1) olympic adapter sleeveOne (1) rack barTwo (2) weight clips:One (1) 1” clipOne (1) 2” olympic clipHardware and tools for assembly:Twelve (12) M10 x 20 mm bolt + washer + nutsTwo (2) M10 x 70 mm bolt + washer + nutsTwo (2) M8 hex head screwsTwo (2) M8 washersTwo (2) M12 x 60 mm plastic anchorsTwo (2) Allen wrenchesOne (1) open wrenchUser manualFeaturesDesigned to help:Target your glutes and hamstringsImprove your squat and deadlift strengthBoost your running speedImprove your flexibility, posture, and mobilityExtend your range of motionBuilt-in transport wheels, compact form, and wall rack compatibility make it easy to fit in almost any home gymCan be used with any weight plates—train with 1” weight plates, or attach included adapter sleeve to add your 2” olympic weight platesComfortable design with reinforced framing, quality padding, and roller height adjustmentIncludes access to training videos and workouts450 lbs weight capacityMeasures 50.2” x 20” x 15.5”Weighs 330 lbs*Weight plates not includedHow to UseRead carefully through the user manual and all safety instructions before using the NordicFlexSetting up the NordicFlex:Attach the legs to the support beams:Gather the main frame, two front legs, two rear legs, eight sets of M10 x 20 mm bolts, washers, and nuts, and wrenchesRemove the washer and nut from each boltLay the main frame on the floor upside down. Place a rear leg next to the rear support beam such that the center holes align with the holes on the support beam and the leg points away from the middle of the main frameInsert each bolt through the holes on the leg and the support beam and then through a washer. Screw on a lock nut loosely, but do not tightenRepeat steps 3 and 4 for the other three legs, ensuring the front legs are attached to the front of the main frame with the wheels pointing away from the main frameUse a wrench to fully tighten the nutsAttach the padded rollers to the roller tubes:Gather the ankle pad bar and two padded rollersSlide each padded roller over each roller barAttach the ankle pad bar to the middle support beam:Gather the ankle pad bar, two M10 x 70 mm bolts, washers, nuts, and wrenchesRemove the washer and nut from each boltTurn the NordicFlex over so the top of the padded bench is facing upPlace the ankle pad bar over the middle support beam, lining up the holes such that the two rollers are on the same side as the padInsert each bolt through the holes on the ankle pad bar, middle support beam, and other side of the ankle pad barPlace a washer and a nut onto the end of each boltUse a wrench to fully tighten the nutsUsing the NordicFlex:Use proper form. Focus on only working the muscle groups intended for the exercise you are performing. Maintain control through the entire range of motionDrink plenty of water before and after exerciseMake sure to adjust the height of the support pads according to your height and the exercise you will be doingAlways maintain control and move slowly through exercises to avoid injuryBe careful of doing exercises with explosive movements so that you do not knock over the equipment or cause injuryStart slow and easy with shorter workouts. Work your way up to longer, more challenging workouts over a period of several weeksBreathe naturally during exercise. Never hold your breath. Exhale during exertion and inhale after exertion. For example, during a Nordic curl, inhale as you lower your body towards the floor, exhale as you bring yourself upSpend at least five minutes warming up, including stretching, before exercise and at least five minutes cooling down after exercise to prevent pulled muscles and other sports injuriesMake sure to take sufficient breaks between exercises. Also, take sufficient time off between workout sessionsAlways wear appropriate athletic clothing and shoes. Appropriate clothing should be comfortable, loose, and allow you to move freelyDo not add weights/resistance to the body weight workouts until you have become accustomed to the equipmentUse the equipment only on a flat, sturdy, non-slip floorIt’s best to place a mat in front of the NordicFlex for comfort and safetyCare InstructionsNever hang on the wall rack. It is not meant to hold more than 30 lbsDo not hang anything other than the NordicFlex on the wall rackFollow and comply with all safety warnings found in the manual for your drillWear eye protection during installationPrior to installation, choose a wall that is capable of holding the weight of the NordicFlex and has ample surrounding spaceUse a slightly damp cloth or alcohol-based sanitizing wipe to clean any dirt or moisture from the product after each use. You may use mild soap to clean, as neededDo not use abrasive, corrosive, solvent, or chemical cleaners or harsh detergents to clean the productStore product in a cool, dry, indoor locationDo not store in direct sunlight, in a high-temperature or high-moisture environment, or near heat sources