Martin Fitzwater Shares Why the Cable Nordic Curl Has been a Game-Changing Hamstring Exercise – Muscle & Fitness

Following a highly competitive yet ultimately disappointing fifth-place finish at the 2025 Mr. Olympia finals, professional bodybuilder Martin "The Martian" Fitzwater has publicly declared his intention to elevate his physique and performance, signaling a renewed focus on innovative training methodologies. With an early qualification secured for the prestigious 2026 event in Las Vegas, Fitzwater is strategically building momentum by incorporating novel exercises into his regimen, most notably a customized version of the Nordic curl, now enhanced with cable resistance. This unique exercise, requiring meticulous setup, has quickly become his preferred method for targeting the hamstrings, a critical muscle group for both aesthetic balance and functional strength in competitive bodybuilding.

The Aftermath of the 2025 Mr. Olympia: A Champion’s Resolve

The 2025 Mr. Olympia, held in Orlando, Florida, marked a pivotal moment in professional bodybuilding. The event saw Derek Lunsford clinch his second consecutive Sandow trophy, solidifying his reign as the undisputed champion. The competition was fierce, featuring a lineup of elite athletes including former Mr. Olympias Hadi Choopan and Samson Dauda, who placed second and third respectively. For Martin Fitzwater, securing fifth place among such a formidable roster, while an impressive feat for many, represented a setback in his quest for the sport’s highest honor. In the hyper-competitive world of professional bodybuilding, where fractions of a point can determine standings, every detail matters, and a fifth-place finish, though top-tier, fuels the drive for significant improvement.

Fitzwater’s journey to the Olympia stage is a testament to his dedication and relentless pursuit of physical perfection. Known for his dense musculature and symmetrical physique, he has steadily climbed the ranks, earning his "Martian" moniker for his seemingly otherworldly conditioning. The pressure on these athletes is immense, not only to present a flawless package on stage but also to continually evolve their training and nutrition strategies to keep pace with an ever-advancing field. The 2025 outcome served as a catalyst for Fitzwater to re-evaluate his approach, seeking new avenues for muscle development and refinement.

Early Qualification and the Road to 2026

Demonstrating his immediate resolve, Fitzwater wasted no time in securing his spot for the 2026 Mr. Olympia. His dominant performance at the EVLS Prague Pro last October earned him an early qualification, a significant advantage that allows him to bypass the pressure of securing a late-season win. Early qualification is invaluable for a professional bodybuilder, as it frees up mental and physical energy that would otherwise be spent chasing points or wins in subsequent shows. This allows for a longer, more focused off-season dedicated purely to making improvements, rather than maintaining peak condition for multiple competitions.

The path to the 2026 Mr. Olympia promises to be as challenging as ever. Fitzwater will once again face a stacked lineup, including reigning champion Derek Lunsford, whose back-to-back victories underscore his current dominance, and other formidable contenders like Samson Dauda and Hadi Choopan, who are equally hungry for the title. This intense competitive landscape necessitates a proactive and innovative approach to training, pushing athletes to explore every possible edge. Fitzwater’s decision to lean into novel movements like the cable Nordic curl exemplifies this forward-thinking mindset.

Deconstructing the Cable Nordic Curl: Fitzwater’s Hamstring Innovation

The Nordic hamstring curl, in its traditional form, is a well-established and highly effective exercise for strengthening the hamstrings, particularly their eccentric capacity. It involves anchoring the lower legs and slowly lowering the torso towards the ground, resisting gravity primarily with the hamstrings. This movement has gained significant traction in sports science due to its proven efficacy in preventing hamstring injuries, especially in athletes involved in sprinting and explosive movements. Research published in journals like the British Journal of Sports Medicine has consistently highlighted the Nordic curl’s role in improving eccentric hamstring strength, which is crucial for deceleration and injury resilience.

Fitzwater’s adaptation, which he playfully refers to as "Cable Nordic Curls" or "Romanian Chair Hamstring Curls," takes this already potent exercise to a new level of intensity and specificity. As explained in a recent Instagram post to his nearly 320,000 followers, a significant platform for sharing his training insights, this variation integrates a cable resistance system. "Cable Nordic Curls? Romanian Chair Hamstring Curls? I don’t know what you call it, but this is a new favorite of Brett Wilkin and I’s," Fitzwater stated, also crediting fellow bodybuilder Brett Wilkin, suggesting a collaborative exploration of this advanced technique.

How Martin Fitzwater Executes the Cable Nordic Curl:

To perform this demanding exercise, Fitzwater utilizes a hyperextension or Roman chair, a piece of equipment commonly found in gyms for lower back and glute development. The setup is crucial for both effectiveness and safety:

1. Positioning: Fitzwater positions himself on the hyperextension/Roman chair, securing his lower body.
2. Cable Attachment: A cable belt attachment is worn just below the armpits, connected to a low cable pulley system positioned in front of him. This provides constant, adjustable resistance throughout the movement.
3. Anchoring: His ankles are firmly anchored, and his knees are pressed firmly into the pads of the chair. This ensures the lower body remains fixed, isolating the movement to the upper legs.
4. Form Cues: Fitzwater emphasizes precise form: "Ankle and knees firmly pushed into the pad don’t hyperextend, but rather pull hips straight back, curling at the knee." He further advises, "You want to keep upper body in a straight line and try to keep movement out of your low back." This instruction highlights the importance of maintaining spinal neutrality and maximizing hamstring engagement, minimizing compensatory movements from the lower back.

The addition of the cable resistance allows Fitzwater to generate a force that exceeds his body weight, providing an unparalleled stimulus for hypertrophy. While some athletes might use a barbell for added resistance during traditional Nordic curls, the cable offers a distinct advantage: a fixed path of motion and consistent tension throughout the eccentric and concentric phases. This consistent resistance can lead to a more controlled movement, potentially reducing the risk of injury associated with free weights, and allowing for a more precise targeting of the hamstrings.

The Science Behind Enhanced Hamstring Development

The hamstrings are a complex and powerful muscle group, comprising three distinct muscles: the biceps femoris (long and short heads), the semimembranosus, and the semitendinosus. These muscles originate from the ischial tuberosity (the sitting bone) and insert below the knee, playing crucial roles in knee flexion, hip extension, and pelvic stability. In bodybuilding, well-developed hamstrings are essential for creating the illusion of thickness and separation in the posterior chain, contributing significantly to a balanced and impressive physique.

Traditional Nordic curls primarily target the hamstrings by increasing the load on their eccentric contraction (the lengthening phase of the muscle). This type of training is highly effective for stimulating muscle growth and increasing strength, particularly in the range of motion where hamstring injuries are most common. By fixing the lower legs and requiring the upper body to resist gravity, the hamstrings, along with the glutes and lower back, bear a substantial portion of the load.

Fitzwater’s cable variation amplifies this effect. By adding external resistance via the cable, the potential for hypertrophy becomes even more intense. The constant tension from the cable ensures that the hamstrings are under load throughout the entire range of motion, from the fully stretched position to the contracted state. This method of progressive overload—gradually increasing the demand placed on the muscle—is a fundamental principle of muscle growth. The fixed path of the cable system also allows for a more controlled and isolated contraction, minimizing the recruitment of secondary muscles and ensuring the hamstrings are the primary movers.

Furthermore, the specific setup on a hyperextension/Roman chair, combined with the instruction to "pull hips straight back, curling at the knee," suggests a focus on maximizing the contribution of the hamstring’s knee flexion function while minimizing hip extension, which would otherwise heavily involve the glutes. This nuanced approach allows for a more targeted attack on the hamstring muscles, promoting dense, detailed development.

Expert Perspectives and Broader Implications

While specific "official responses" to Fitzwater’s training methods are not typically issued by governing bodies, the broader fitness and bodybuilding community frequently engages in discussions surrounding novel training techniques. Strength and conditioning coaches and sports scientists often advocate for varied stimuli and progressive overload, particularly for elite athletes who have adapted to conventional exercises. The cable Nordic curl aligns with principles of intelligent training design, focusing on a critical muscle group with an innovative twist to overcome plateaus and enhance specific qualities.

The "humbling" aspect Fitzwater notes—"It’s very heavy and humbling"—underscores the exercise’s intensity and effectiveness. This statement serves as a cautionary yet encouraging piece of advice for those attempting to replicate the movement, emphasizing the need to "start light" and prioritize form over weight. This speaks to the principle of training smarter, not just harder, and acknowledging the body’s limits while pushing for progressive adaptation.

The implications of Fitzwater’s innovative training extend beyond his individual pursuit of a Sandow trophy. In a sport where minute details can differentiate champions from contenders, the constant search for advanced training techniques drives evolution. If Fitzwater demonstrates a noticeable improvement in his hamstring development at the 2026 Olympia, it is highly probable that other athletes and coaches will take note, potentially leading to wider adoption of similar cable-assisted hamstring movements. This reflects a cyclical pattern in bodybuilding: a top athlete introduces a new method, its effectiveness is observed on stage, and it then becomes integrated into the broader training lexicon.

Fitzwater’s public sharing of this technique also highlights the role of social media in modern professional sports. Platforms like Instagram allow athletes to directly connect with fans, share insights, and influence training trends, democratizing access to elite-level strategies that might otherwise remain confined to personal training camps.

Conclusion: A Martian’s Determination

Martin "The Martian" Fitzwater’s proactive response to his 2025 Mr. Olympia finish exemplifies the mindset of an elite competitor. His early qualification for 2026, combined with his willingness to experiment with and master novel exercises like the cable Nordic curl, signals a deep commitment to continuous improvement. As he prepares to share the stage once again with titans like Derek Lunsford, Samson Dauda, and Hadi Choopan, every strategic training decision contributes to his ultimate goal. The cable Nordic curl, a testament to his innovative spirit and relentless pursuit of muscular perfection, stands as a symbol of Fitzwater’s determination to etch his name into bodybuilding history. For those inspired to follow his lead, his advice remains clear and paramount: "Start light. It’s very heavy and humbling." His journey to the 2026 Mr. Olympia promises to be one of intense dedication, strategic innovation, and a relentless drive for redemption.