So about four months ago, I restarted MAF training on elliptical and exercise bike, minus 5 bpm, combined with a weightlifting rehab program centered largely on
posterior chain movements such as Romanian deadlifts, single leg deadlifts, glute bridges, etc (the knee has finally been showing steady improvement since I began).
Performing
posterior chain movements like deadlifts and glute bridges is a good way to hit the glutes and hamstrings without getting held back by bad knees.
Given the fact that you are already doing deadlifts, squats and other similar
posterior chain movements during the training week, you will want your lower back muscles to be well rested and as fresh as possible.
If you already do squats, deadlifts, the variations thereof as well as any type of
posterior chain movement, then you shouldn't worry too much about training this area since it's already getting enough stimulation.
Not exact matches
This
movement has been proven to be an effective method for maintaining
posterior chain strength which will enable you to preserve your deadlift strength.
For the purpose of hamstring development, box squats beat squatting to full depth because when properly performed, they recruit a lot more hamstring tissue than the latter and can help you develop explosive strength in the squat
movement and effectively train the
posterior chain.
There are some people claiming that is an added benefit of the barbell variation since it transforms the
movement into a «functional» one, just because it stimulates the
posterior chain muscles, although it's hard to see how this can become a valid argument.
This powerful Olympic lift variation is literally a
movement you can't afford not to do because it effectively hits the mid-back, rhombs, rear delts, traps and builds the entire
posterior chain as well.
This
movement will actually strengthen your whole
posterior chain by making the gluteus muscles, hamstrings and adductor magnus work together synergistically to extend the hips, while the lower back extensors take the role of stabilisers.
After I'm confident that the trainee masters the hip hinge
movement and knows how to engage his glutes /
posterior chain, I'll have him gradually progress on exercises such as the cable pull - through, plank with glute squeeze, box squat, and / or other similar exercises that put a lot of stress on the
posterior chain.
We all know things like deadlifts and Olympic lifts are great general
posterior chain builders, so I'm going to leave those
movements for now in favor of some more over-arching philosophy.
Not only will a strong
posterior chain allow you to smoothly and painlessly engage in all the everyday
movements listed above, but working those back body muscles also improves your core stabilization and overall posture, which of course helps keep our bodies fluid, flexible, and thriving as we get older.
In order to prevent these common issues, it's useful to do
movements and exercises that work those pulling muscles and lateral rotators, and the muscles in your
posterior chain.
Not only is this
movement phenomenal for lifting and shaping the glutes, it's a super important lift that integrates the muscles of the
posterior chain and helps strengthen and align the postural stabilizers of your body - incorporating the core, pelvis, lower back hamstrings and glutes.
Virtually every
movement your body engages in, including but not limited to sitting, standing, walking and reaching, requires some part of the
posterior chain to be successfully executed.
Posterior chain workouts are a great thing to have in your heavy rotation so you can have strong, upright posture, create a solid base for functional
movement and enjoy all the benefits of a balanced physique — not to mention sculpt strong legs, a lifted butt and balanced, strong back.
The snatch is a beautiful explosive
movement that gets the
posterior chain firing, core engaged and shoulder stabilized.
Not only is this
movement phenomenal for lifting and shaping the glutes, it's a super important lift that integrates the muscles of the
posterior chain and helps strengthen and align the postural stabilizers of your body ---LSB-...]
For a fighter, repeated engagement of the hips and
posterior chain in this fashion may indeed be useful for competition - shooting then taking down an opponent engages precisely these sorts of muscles, and improving the athlete's ability to perform this
movement repeatedly can certainly improve one's chances in a match, so tire flipping is actually a fairly good accessory exercise, and certainly incorporates the «imbalanced load» concept, which an opponent certainly would be.
A hip hinge — like a deadlift
movement — forces you to use those
posterior chain muscles to move the kettlebell.
Strength is far more CNS in training a
movement under greater load, rather than the muscle, (especially the
posterior chain) but I'm sure you're more than well aware of that.
If you learn to squat, or deadlift, properly without form issues such as valgus knees or hip impingement your general
movement will be better and you will be more able to build strength in the vital areas surrounding the
posterior chain (in this example).
This causes you to lean forward a bit more and makes it more of a
posterior chain dominant
movement.
In my previous article «4 Essential Bodyweight
Movements Everyone Should Master,» I discussed the importance of the hinge in strengthening the
posterior chain, from the upper and mid back muscles, to the lower back, glutes, hamstrings and calves.
Except in this
movement, you are generating force forward for your anterior
chain and backward for your
posterior chain.
A powerful hinging
movement that utilizes the
posterior chain in violent hip extension.
Anytime an athlete jumps, lands, decelerates, accelerates, changes direction, or sprints; which the majority of these
movements will be found in most land and court sports, the
posterior chain muscularity is very much involved.
Leg days should be divided into one ME day focused heavily on
posterior chain strengthening for balance purposes (deadlifts, Romanian deadlifts, good mornings, and glute - ham raises), and a dynamic effort day designed to improve explosive leg power, incorporating both plyometric
movements (lunge hops, box jumps, jump squats) and more traditional speed / explosive
movements (power cleans, speed squats, full cleans, split squats).
Double Kettlebell Snatch Exercise This powerful
movement will build tremendous upper body pulling strength as well as core and
posterior chain power.
A classic deadlift
movement is not only an excellent exercise to strengthen the
posterior chain but is one of the most functional of daily
movements — picking up an object from the floor.
And if you participate in strength sports or feats of strength, then this post is for you as well because today I am going to show you how you can get more power out of your glutes which will lead to better striding power when running, better leaping and jumping power, and better executtion of
posterior chain strength
movements such as deadlifts, cleans, throws, and braced bends.
A foundational strength exercise to improve
movement of the
posterior chain; hamstrings, gluteal region, erectors, and lats.
Or, you may want do a pulling
movement to improve your
posterior chain strength.
Here's how to modify the leg curl with some innovative
movements that will build a strong
posterior chain and a rock - solid ass to match.
-- deadlifts — full body
movement requiring bracing (rigidity) and is essential for developing
posterior chain, the other half of the core
Beyond fat loss, this
movement will help build a superhuman
posterior chain, which includes all the muscles from the base of your skull to your Achilles tendons.