First, those strength exercises build
your posterior chain muscles better than any body weight move.
Good Mornings are a great exercise for strengthening
the posterior chain muscles; hamstrings, glutes and back muscles.
A hip hinge — like a deadlift movement — forces you to use
those posterior chain muscles to move the kettlebell.
A perfect kettlebell swing will work
your posterior chain muscles (back, abs, butt, hamstrings) and combat all the ill - effects of our anterior dominant Western Society.
It trains the commonly weak
posterior chain muscles like no other exercise.
Pay attention to body positioning and you will clearly see how this lift targets
the posterior chain muscles.
This places more stress on
the posterior chain muscles.
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.
Exercise 6: Kettlebell Swings — 15 repetitions Designed to work
the posterior chain muscle group to improve strength and explosiveness in the body.
Not exact matches
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.
Performing planks regularly will help you build isometric strength in the entire
posterior chain and condition the small
muscles around the shoulder blades and collarbones.
The
posterior chain is also known as the «power zone» as these
muscles are involved in generating the force necessary to run fast and jump.
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.
The
posterior chain is basically all the
muscles which run from your heels to the base of your skull.
Finally, they allow you to practice and strengthen your grip and as a result of that, help develop your entire
posterior chain — the back
muscles.
A combination of tight
muscles and an overarched back can lead to plenty of pain and damage to the lower back and lumbar spine, like facet joint damage, spondylolysis, spondylosis, herniated discs and
posterior chain dysfunctions, just to name a few.
Some of its most prominent positive effects include triggering immense
muscle growth, especially in the
posterior chain, and enabling an excellent carryover of strength into the rest of your lifting.
And — most importantly — this workout is designed to strengthen your
posterior chain, arguably your body's most important grouping of
muscles.
Luckily, bridges full engage that
posterior chain, evening out
muscle use.
Wheel pose (also known as bridge in gymnastics) works nearly every
muscle in the
posterior chain (aka the back of your body), making it a fantastic core and butt strengthener as well as an incredible flexibility exercise.
By using straps, you will be able to pull more weight, thus activating more
muscle fibers on that
posterior chain.
Besides increasing positional strength along your transverse abdominis and thus giving you a flatter stomach, planks will also increase flexibility in the
muscles of the
posterior chain.
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.
Over-development of the front imbalances
posterior -
chain muscles compromising stability and
muscle balance.
It's where my «No Strings Attached» (NSA) philosophy around food comes from... it's why I believe taking care of your mental and emotional health is just as important as caring for your physical body... it's why I change up my training styles throughout the year... and it's why I make it a point to regularly train opposing
muscles, including my
posterior chain.
These will help you isolate the glutes and strengthen the mind -
muscle connection in the
posterior chain.
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.
Kettlebell swings are ideal for strengthening the
posterior chain because of the way their eccentric phase increases innervation of intrafusal
muscle fibers.
Posterior -
chain muscles in the torso require a pulling motion.
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.
Plus, you're working other
muscles in your
posterior chain for improved sports performance, functionality, and a lower risk of injury.
Your
posterior chain is a group of
muscles on the back of your body.
The
posterior chain is the most influential
muscle group in the body.
Hinging at the hips is important for strengthening the
posterior chain of
muscles from the upper, mid and low back to hamstrings and lower leg.
The reverse plank will target your glutes and hamstrings more, but triceps, shoulders and other
muscles from the
posterior chain are involved in this hold as well.
You can also work the
muscles of your
posterior chain by doing hip thrusts or (a bit harder) single - leg hip thrusts.
Though this is «healthy» stress that will strengthen your
posterior chain, you should counteract that stretch to relax the connective tissue of your spinal disks and your lower back
muscles.
Focusing on bench presses, curls, and incline presses leaves your
posterior chain seriously weaker and under - developed than your «beach
muscles».
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.
Touching your hand to opposite heel behind the body stimulates an extension (backwards pattern) engaging
muscles of the
posterior muscle chain of the body.
Heck, there's even a VERY thorough section on the
posterior chain (the
muscles down the back of the body) as relating to core strength and functional power in combat sports.
Kettlebell Flipping also requires a significant work load from the
posterior chain, and from the postural
muscles in the back and shoulders.
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.
The lats are a major
muscle mass in our body that are underused along with the rest of our
posterior chains in this culture of stress and sitting too much.
When performed correctly, this exercise will recruit all of the
muscles of the
posterior chain.
The main
muscles worked in this lift are the
posterior chain.
Squatting deep, as in «ass to grass,» will engage more of the
posterior chain, work more
muscle mass, take pressure of the knees, and I'm pretty sure it helps cure cancer.
Sadly, most gym goers focus on anterior
muscles such as pecs, lats, and biceps while neglecting the
posterior chain.
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.