Posterior chain. This is part of our series of blogs on the posterior chain.

Posterior chain. Oct 1, 2019 · 5 powerful posterior chain exercises that go beyond squats and deadlifts to boost hamstring activation, sprinting speed, and jumping power. What is a Posterior Chain? For the purposes of this article, we define a healthy posterior chain as one that has sufficient muscular strength, endurance, and size. Jun 29, 2023 · Welcome to this comprehensive blog post where we dive deep into the remarkable posterior chain, a group of muscles critical for athletic performance and overall functional movement. You’ll get your main work done first in the form of compound movements and then move on to a triset (marked 5A, 5B, and 5C) to tax your secondary muscles and jack up your heart rate. The posterior chain is a hidden gem in fitness, the key to unlocking your true strength and athleticism. “Posterior Chain” is a favorite term in the personal training world and in physical therapy clinics, but it’s less known in the yoga sphere. Mar 22, 2025 · The posterior chain includes muscles such as the hamstrings, glutes, lower back, and upper back. A set of muscles called the posterior sagittal myofascial muscle chain helps the spine, pelvis, and lower extremities move and remain stable. Posterior chain exercises are used in the rehabilitation of lower back pain. Having a strong posterior chain can make these tasks easier and safer for your body in the long run. Key exercises for strengthening your posterior chain include deadlifts, bridges, extensions, and kettlebell swings. Why Posterior Chain Exercises Matter The importance of posterior chain exercises cannot be overstated. The posterior chain is a group of muscles on the backside of the body, such as the hamstrings, gluteus maximus, erector spinae, trapezius and deltoids. Visit us online to read more about exercise research. These muscle groups work in tandem to stabilize your spine and pelvis while you move. Weakness in these muscles can lead to inefficient strides and stress-related issues, making So, what is the posterior chain and what does it do? Taking a top-level approach, the posterior chain consists of the muscle groups on the back of your body such as: Calves Hamstrings Gluteals Spinal erectors Lats. Key Points Posterior chain resistance training is more effective in reducing pain and disability and improving muscle strength in patients with chronic low back pain than general exercise. Clinicians should strongly consider the prescription of 12–16 weeks of May 28, 2025 · Anterior chain workouts are crucial in improving muscle strength, posture, core, balance, athletic performance, and injury prevention. Step-by-Step Nov 24, 2021 · The posterior chain refers to a group of muscles located on the backside of the body, spanning from the upper back to the calf muscles, that work together to produce a more upright movement. May 30, 2023 · The posterior chain comprises the muscles along the back lower half of your body that allow you to do important movements, from getting up off the floor to running to picking up heavy packages (and children). References Altis. Neglecting these backside muscles can lead to imbalances, weakness, and increased injury risk. The Back Attack increasingly loads the posterior chain as the movement is performed. Apr 3, 2020 · 1) Posterior Chain: The fold The posterior chain runs from the bottom surface of the foot, up through the calves and into the hamstrings. Apr 15, 2024 · Several exercises work the posterior chain muscles. Mar 23, 2024 · Neglecting your posterior chain muscles when you workout can be a common oversight, leading to muscle and strength imbalances and even puts you at a greater risk of injury. Our findings have potential implications for clinicians prescribing resistance training … The posterior chain is a large contributor to speed, power, and general strength. Jul 9, 2013 · The posterior spine muscle chain consists of the thoracic, lumbar and hip extensor muscles. This posterior chain has complex muscle groups from your skull to your heels that play a pivotal role in balance, stability, and power generation. In any case, the result is quads that overpower the glutes and hamstrings, and a posterior chain that’s disproportionately weak. The posterior chain is the powerhouse collection of muscles that run along the back of your body. Don't forget to include accessory movements like Romanian deadlifts and kettlebell swings to balance muscle development. Feb 13, 2025 · The posterior chain refers to all of the muscles that comprise the backside of your body. The posterior chain includes the muscles on the back side of your body, from your neck to your heels, and helps improve performance, reduce injury risk and support healthy posture. Results Although all three tests measure the performance of muscles/structures of the posterior chain, they differ regarding validity, reliability and objectivity, as well as cost- and time-effectiveness. Jun 23, 2025 · I included a great sequence of posterior chain strength with low-impact lower body moves to leave you strong and sculpted! The fastest results happen when we are consistent with our training, and follow a balanced plan that targets our body in complementary sessions. The original design was the secret training tool for some of the strongest gyms in the world. Mar 8, 2021 · Posterior chain resistance training is more effective in reducing pain and disability and improving muscle strength in patients with chronic low back pain than general exercise. But what’s just as important to target are the The posterior chain of muscles encompasses all the muscles on the backside of your body. Jul 5, 2024 · Learn what your posterior chain is, why it's important to focus on, and the best posterior chain exercises to add to your routine. The posterior chain represents the backside of muscles. Yoga offers unique benefits that complement any fitness routine: Apr 4, 2023 · The glutes are the cornerstone of health and performance. This is part of our series of blogs on the posterior chain. Mar 11, 2023 · The Posterior Sagittal Chain Posterior chain muscles are the main engine for running. When you do this for long periods, this can cause the muscles to weaken and become inactive. Jun 30, 2022 · The posterior chain is the group of muscles on the backside of the body, from the head to the heels. Comprising muscles like the glutes, hamstrings, lower back, and calves, the posterior chain plays a vital role in everyday movements and athletic activities. But what exactly is it, and why is it crucial for athletic performance? In this blog post, we'll delve into the posterior chain, its anatomy The posterior chain is basically all of the muscles within the posterior of the body including the hamstrings & glutes, erector spinae muscles, trapezius muscles at the upper back and those rear Aug 15, 2022 · Whether you’re looking to build explosive power or you need to work on correcting your posture, the kettlebell swing is for everyone. Apr 6, 2025 · Compound posterior chain movements elevate heart rate, trigger hormonal responses, and increase total caloric expenditure—making them powerful tools for body recomposition. When ideally activated, the PKC allows trainers, instructors and students to engage their The Posterior Chain Workout WARM UP Stretch and Roll Out: Calves Hamstrings Quads Groin Hips/Glutes Back/Lats/Traps WORKOUT For the first circuit use the guidelines below: 3 sets of 10-15 reps (good for recovery, variety if you’ve been lifting lower rep and beginners) Jun 13, 2018 · Now there are dozens of movement chains in the body, today I am choosing to focus on the posterior chain because I believe this is an area that is affecting the majority of us out there today as a major culprit of chronic low back pain as well as hip and core instability. A healthy posterior chain also enables good posture during movements and static positions. Strengthening the posterior chain is important as this can improve movements you make in daily life. Let's look at what exactly it is, the benefits of training it and the best exercises. Improving these muscles is also critical for supporting your spine and doing everyday activities like lifting heavy objects and climbing the stairs. You can do Jul 6, 2024 · The benefits of a strong posterior chain “Having a strong posterior chain is key for building good posture, preventing injuries, and improving overall strength,” Wetzel says. Mar 31, 2025 · Posterior chain workouts are featured each week in the Spring into Strength Challenge! They focus on your back body muscle groups (like your glutes, hamstrings, triceps, back and calves), and help you create a strong, upright posture. Two of our runners experienced first-hand how recruiting their glutes reduced their pain: one with Achilles discomfort, the other with anterior knee pain. Though seniors live a much more sedentary lifestyle. Learn what the anterior chain is, what muscles it involves, what their function is, and how to train it effectively. This is an excellent stretch that elongates the entire chain. I will discuss the benefits and give some advice on how to implement each exercise in your training. It can even negatively impact your ability to perform daily tasks. In this article, we’ll dive into the benefits of anterior chain exercises, the muscles involved in anterior chain workouts and provide you with the 10 best exercises for anterior chain workouts that target the front of your body. In terms of strength of the posterior chain, the IPCT delivers high agreement with isokinetic measurements of hamstring strength. May 17, 2025 · To improve your posterior chain strength for powerlifting, focus on key exercises like deadlifts, hip thrusts, and rowing movements. These stretches target the muscles around your spine and thighs. Here are 9 best anterior chain exercises for you to try today. And this post includes a great variety of exercises to include in your fitness routine to help you Sep 2, 2014 · Training the posterior chain is essential for helping the muscles move synergistically and with greater fluidity and flexibility. Maryniak demonstrates a simple five-move posterior chain workout to challenge your glutes and hamstrings on leg day. Strengthening the posterior chain can help prevent injuries, especially in athletes who engage in running, jumping, and heavy lifting activities. Jul 26, 2023 · 10 Exercises to Build Strength in Your Anterior Chain A strong anterior chain is crucial for running, changing direction while running, and staying healthy during everyday activities. This includes some of the largest and most powerful muscles in the body, such as the glutes, which are essential for power generation during Mar 22, 2023 · Posterior chain stretches are excellent for the muscles present at the back of your body. Top 17 Posterior Chain Exercises for Strength, Stability, and Physical Resilience These 17 exercises are some of the most effective for strengthening the posterior chain. Jan 7, 2015 · A Powerful Posterior Chain Louie Simmons has done an excellent job promoting assistance lifts for the posterior chain over the past couple of decades, but articles describing the variations of each movement are rare. Dec 29, 2024 · Anterior chain = muscles located on the front of the body. Nov 26, 2024 · It doesn't matter what time you actually work out. Take your workout routine to the next level by practicing these upper-body and lower-body workouts. Mixing up your rep ranges is essential too, as it 1 day ago · When it comes to building strength, improving posture, and enhancing athletic performance, the posterior chain is a critical area to focus on. The posterior chain works in tandem with the anterior chain, which focuses on the front side of the body and controls forward movements and pushing. Having a strong posterior chain helps with athletic performance as well as preventing injuries and improving longevity. Highlights: A balanced posterior chain can improve posture, reduce the risk of injuries, and increase athletic The posterior chain is the powerhouse system of muscles that runs along the back of your body, from your neck down to your heels. In this blog, we’ll take a detailed look at the consequences of a weak posterior chain and why this kind of weakness can occur. Sep 15, 2020 · The posterior chain can also get undertrained simply because the lifter doesn’t see it in the mirror, and so working it is an afterthought. So let’s start with what is a posterior chain? Oct 16, 2023 · Unveiling the Posterior Chain for AthletesIn the world of sports and fitness, a term you've likely come across is "posterior chain. The posterior and anterior chains are very important for your general heath and well-being, but do you know the difference and how to train to help them? Get shapely calves, sculpted legs, a tighter booty, a sexy back, and improved performance with posterior chain exercises packed into a circuit. Nov 27, 2024 · Don't let your mirror muscles dominate your routine. , 2014). (BONUS video at the end!). But which ones target these muscle groups best? These nine, of course. Nov 12, 2024 · The posterior chain refers to the group of muscles located along the back of the body, running from the neck down to the calves. The posterior chain contains the largest, most powerful muscles – hamstrings, gluteal muscles, lats, calves, lower traps, rear deltoid. Closely supervise performance of posterior chain exercises. The benefit of the good morning lies Jun 7, 2021 · The posterior chain controls backward force, and helps stabilize your spine and hips, keeping the body upright. Dec 29, 2019 · In a new Instagram video, trainer Jay T. 5 Daily Exercises That Build More Strength Than Gym Workouts After 40 Why Is the Posterior Chain Often Overlooked? It’s common to exercise the arms, quads, and chest, because they’re easy to see. A weak posterior chain typically affects those who lead a more sedentary lifestyle and spend a lot of their day sitting. The anterior chain comprises muscles located on the front side of the body, while the posterior chain consists of muscles located on the backside. The chain continues up from here through the butt and along either side of the spine all the way to the extensors of the neck. Jul 22, 2025 · A weak posterior chain can result in poor lift alignment and lower back pain. One critical aspect is glute activation; if your glutes aren't TLDR: This article is a guide to posterior chain training and explains the importance of training the posterior chain, which is often neglected in leg workouts. Yeah, the hamstrings aren’t the flashiest of muscles to show off on the beach like the biceps, triceps, and abdominals, but oh howdy do the hamstrings lead to athleticism. The posterior chain includes the glutes, hamstrings, lower back, calves, and upper body muscles that support your posture and performance. May 23, 2024 · Discover the transformative power of posterior chain training for athletes. Learn why it's important for posture, injury prevention, performance, and metabolism, and how to train it with exercises like squats, deadlifts, and rows. However Feb 4, 2023 · This post goes over the best posterior chain exercises of all time. Mar 2, 2025 · What is the posterior chain? The posterior chain refers to the muscles along the back of the body, including the delts, traps, erector spinae, hamstrings, glutes, and calves. These target your glutes, hamstrings, and lower back, enhancing your lifting performance. Read this article to learn about the best posterior chain exercises, how to strengthen these muscles and maximize your performance! Apr 9, 2025 · Understanding the Posterior Chain: Key Muscle Groups The posterior chain is a powerhouse of muscle groups that play an essential role in athletic performance. Learn how to prevent movement dysfunction and use these exercises to strengthen the posterior chain. Understanding this chain is key to revealing your potential. After reading this post, you will learn the best posterior chain exercises to target each muscle group, how to execute them correctly, and why a strong posterior chain matters for core and posture strength. These include: -calf’s -hamstrings -back muscles -traps These muscle interfere with one another so if hamstring mobility is limited it could be a lower back mobility issue. The main muscles are the lower back, gluteals, hamstrings, and calf muscles. Think pecs, hip flexors, core, and quads. " Athletes and fitness enthusiasts often emphasize the importance of developing and maintaining a strong posterior chain. With the wider grip you can get a better stretch on the hamstrings at the bottom of the lift. Continue reading to learn what is the posterior chain exactly. Strong back muscles alleviate the load on the vertebrae and joints -Deadlifts, hip bridges You’ll train six days a week, hitting your anterior and posterior chains three times a week with a heavy, moderate, and light day for each. Strengthening it through exercises like deadlifts and bridges is essential for overall well-being, making it vital for athletes and individuals seeking injury prevention and improved performance. Feb 12, 2021 · Learn what the posterior chain is, why it's important, and how to exercise it with compound movements and stretches. Optimal condition of this muscle chain includes optimal motor control, strength and endurance, and is a prerequisite in the prevention and treatment of low back pain (LBP) in non-athlete and athlete populations [1 – 3]. May 18, 2025 · Get stronger, reduce injury risk, and alleviate back pain by using these posterior chain exercises at home. In this blog post, we’ll dive into why these muscles matter and how The Pilates Rx can help you strengthen these muscles for better performance and overall health. The new Sorinex Back Attack is an evolution of the original design created almost 2 decades ago. Why It’s […] Apr 20, 2016 · The posterior chain is our powerhouse and is comprised of some of the biggest and strongest muscles in the body. I don’t think there is a need for this specialty equipment, with the exception of a reverse hyper machine for those with back problems. By incorporating these exercises and understanding the importance of the posterior chain, you can significantly improve your overall strength, performance, and reduce the risk of injuries. Discover the hidden concern in fitness - a weak posterior chain. Aug 31, 2023 · Not only will these posterior chain exercises sculpt a strong back and butt, but they'll reduce pain and improve your posture, too. The Posterior Kinetic Chain Relating to Hip Flexion and Extension The PKC, is biomechanically essential for ideal hip flexion and extension in snowboarding and applies to all snow-sport athletes who aspire to make biomechanically eficient movements to manipulate their snow tools while on the mountain. Below are the Top 15 Posterior Chain Exercises you can do to tighten and strengthen your back, relieve lower back pain, and also develop better posture. It is made up of the transverse abdominous, erector spinae, adductors, quadriceps, hamstrings, and gluteal muscles. Targeting the muscles on the back portion of the body through exercises like deadlifts and rows prevents imbalances while developing glute, hamstring, and back strength that teaches one to extend from the hip and straighten the back May 7, 2025 · The posterior chain is the group of muscles running down the backside of your body—glutes, hamstrings, calves, spinal erectors—and it’s the unsung hero of strong, efficient, injury-free running. "The crab reach is a dynamic movement that improves thoracic spine mobility, strengthens the posterior chain, and enhances overall coordination," says Tyler McDonald, NASM CPT, CNC. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erector spinae muscles. The posterior chain of the human body is Mar 6, 2018 · What is a “Posterior Chain”? “Posterior” is an anatomical term that refers to the backside of the body, so your “posterior chain” is simply the chain of muscles along the back of your body. Jun 22, 2025 · The “posterior chain” refers to the network of muscles running from your calves and hamstrings, through your glutes and spinal erectors, up to the back of your neck. If you’d like to explore the posterior chain or posterior chain exercises in more detail, we’d be delighted to help. You've probably heard of it or your coach talk about "The Posterior Chain" -- The Posterior Chain refers to the muscles on the posterior side of the body aka the back side. Jan 29, 2025 · Posterior chain strengthening is essential during the offseason for runners aiming to enhance performance and prevent injuries. Which muscles of the chain you use is related to what movement you are doing. John Fasulo is a strength & performance coach with 10 years of experience and a ton of Feb 21, 2025 · If there’s one key takeaway from our recent Up N Adam Bright Trail Running Training Camp, it’s the critical role of the posterior chain—particularly the glutes and hamstrings—in propelling us forward when we run. It also can help reduce the risk of injury caused by weak or improperly functioning muscle groups. This article will discuss 10 exercises designed to strengthen and build your posterior chain. Incorporating resis Jul 30, 2018 · What's up with yogis having weak glutes? These 5 poses will help you get a grip on posterior chain strength on the yoga mat. Various movements and exercises require the posterior chain muscles. While training trends come and go, it’s important to include the development of the posterior chain as part of any complete strength and conditioning program. The posterior chain (which includes the glutes, hamstrings, calves, and lower back) powers your stride, provides balance, absorbs impact, and prevents common running injuries. Jun 29, 2022 · From your lats to your glutes to your hamstrings, you get a full back-of-body routine with this posterior chain workout for cyclists. here's how to properly train your posterior chain. You can get a pretty great posterior chain even just doing low-bar squats. These muscles are the primary driver in explosive power which translates to more speed and The posterior chain, is a reference to the muscles that lie on the backside of your body, here we discuss it's importance in keeping you safe. Learn how to build your back to produce power in your front! Oct 14, 2021 · Having a weak posterior chain can lead to injuries and imbalances, such as tight hip flexors and inactive glutes. Incorporating posterior chain exercises into your routine helps enhance strength, posture, and injury prevention. The posterior chain comprises the glutes, hamstrings, lower back muscles, and spinal erectors. Aug 1, 2023 · The Barbell Good Morning is one of the best posterior chain workouts for athletes that effectively targets the hamstrings and glutes, helping build strength and improve muscle definition. Reduce your injury risk and improve all your lifts with these posterior chain exercises. Here are five exercises to best target it. May 9, 2023 · The anterior and posterior chains are two essential muscle groups in the human body that play a critical role in our physical movements. By incorporating the exercises and stretches outlined in this guide, and being mindful of common mistakes, you can unlock the power of your posterior chain and experience the numerous benefits it offers. The article explains the benefits, mechanics, and examples of each exercise, such as suicide row, Romanian deadlift, and glute ham raise. These muscles work together in a chain-like pattern to support and stabilize your entire body, especially during compound movements like deadlifts, squats, cleans, and good mornings. Aug 25, 2021 · The posterior chain is a collection of muscles that runs along the back of your body, including the glutes, hamstrings, calves, erector spinae, and lower and upper back. Weak posterior chain symptoms The posterior chain makes up all of the muscles that are on the back (posterior) of your body. Aug 7, 2017 · In this article I am going to share my top five posterior chain exercises and explain why they are my favorites. Quick Apr 29, 2025 · Similar to the deadlift, the good morning is a hinging movement that targets the hamstrings, glutes, and lower back, which are all part of the posterior chain. It includes the hip extensors, spinal erector spinae, and gluteal muscles. Here’s a 30-minute workout to help your clients activate and strengthen their posterior chain. (2019). Oct 18, 2024 · The posterior chain is a vital muscle group that plays a crucial role in everyday activities and athletic performance. . And as they say, the bigger the ass, the stronger the athlete! Here are the top 10 posterior chain building exercises to build your big lifts while bulletproofing your lower back against pain and injuries. Here’s why you should prioritize them: Enhanced Athletic Performance: Strong posterior chain muscles improve your speed, jumping ability, and overall power output. Why Yoga for Posterior Chain Strength? Traditional strength training isn’t the only way to build a robust posterior chain. Jul 25, 2022 · Learn about the anatomy of the posterior chain muscles, as well as exercises and stretches to improve posterior chain strength. Here’s a comprehensive progression scheme for the glute ham raise, Nordic ham curl, reverse hyper, and back extension. Sep 9, 2021 · The posterior chain functions as the body’s power engine, providing crucial biomechanical integrity during everyday movements from standing to lifting. It includes your glutes, hamstrings, and lower back, all working together to provide strength and stability. Mar 28, 2022 · The posterior chain muscles are the group of muscles that run along the back side of the body, from your head to your ankles. These muscles work together to keep you upright, help you move efficiently, and generate power for nearly every athletic movement. Many studies report motor control impairment, decreased muscle strength and Introducing the PCD (Posterior Chain Developer), a versatile fitness powerhouse that combines your favorite posterior chain machines and more into a single, multi-purpose unit. Jun 23, 2020 · The posterior chain encompasses all the muscles on the back of the body, so everything from the trapezius down to the calves, and everything else in between. "This stretch May 19, 2023 · The posterior chain also provides power for athletic movements like sprinting, jumping, and pushing/pulling heavy objects. This includes the low back (erectors), glutes, hamstrings, and calf muscles but also includes muscles of the upper back and core. Jun 18, 2025 · Some of your strongest and most important muscles are on your backside. Strengthen your posterior chain with targeted exercises like deadlifts and glute bridges, and improve balance and overall performance. The anterior chain includes muscles such as the quadriceps, abdominals, and pectorals, while the posterior chain . Posterior chain resistance training does not have significantly more adverse events than general exercise in patients with chronic low back pain. These compound exercises, which utilize two or more muscle groups, are ideal for training the posterior chain. These muscles, including those of the back, glutes, hamstrings and calves, are critical to all athletic movements, including running. Join us on a journey through posterior chain exercises with the movement of your hip thrusts, hip hinges, back extension, and hip extension Jul 6, 2021 · The Posterior Chain refers to the structures at the back of the leg and spine. The anterior chain muscles Sep 13, 2021 · The posterior chain refers to muscle groups along the backside of the body as opposed to muscles belonging to the anterior chain on the front of the body. In addition to strengthening exercises, a continuing routine involving stretching of the anterior and posterior muscles and a pre-activity warmup have been observed to aid in improving and maintaining muscular flexibility (Turner et al. Having and maintaining a strong posterior chain will enable you to move correctly Jan 27, 2025 · Build strength and improve posture with posterior chain exercises targeting your glutes, hamstrings, and back. Base posterior chain exercise programs on scientific evidence and the client’s specific needs, goals, and preferences, in combination with the expertise of the fitness professional. May 24, 2022 · The posterior chain is a group of muscles, connective tissues, and other structures that make up the entire posterior (or back) of your body—from your head to the arches of your feet. In order to get all the benefits from a strong posterior chain and stay injury-free, I recommend to also work on your mobility and flexibility. Why? The contracting of the posterior chain is what propels your body forward with each stride—the back muscles act to straighten and extend the Posterior Chain Mobility Program Slant Board Posterior Chain Stretch Starting Position: Nov 10, 2024 · When it comes to strengthening the posterior chain, the deadlift is often considered a go-to exercise. Do you? Jan 13, 2024 · The posterior chain, spanning from the base of the skull to the heels, is crucial for posture, spine stability, shoulder health, power, injury prevention, and functional movement. The posterior chain is the name given to the backside of the body. Let’s get started. Think of it as your body’s natural support system, working behind the scenes to keep you strong, stable, and moving efficiently. When your posterior chain is weak, you’re more susceptible to poor posture, back pain, and reduced athletic performance. May 1, 2025 · Why it rocks: Like a deadlift, the glute bridge strengthens your posterior chain, the muscles on the back side of your body, but you don’t need as much mobility to effectively perform this Sep 22, 2020 · Shoulder-Elbow Chain This chain runs from the outside of the forearm to the elbow and on to the outside of the upper arm with the important lateral septum that connects to the deltoid muscle fascia, which extends from the upper par of the trapezius muscle to the neck. Exercises that recruit the posterior chain muscles are a great way to restore balance and posture. Posterior Chain Assessment The posterior chain is too large and complex to give a one-size fits all assessment of its effect on anyone’s climbing. Ideally you choose exercises or stretches that involve as many body parts and joints as possible and leverage the full range of motion. is flexible, and exhibits proper motor control during a variety of movements and activities. Nov 4, 2020 · The posterior chain is made up of many muscles, sometimes they work together like the links of a chain, and sometimes they work individually. Apr 24, 2023 · Learn what the posterior chain is, why it's important and how to train it with seven exercises. Feb 17, 2025 · Best Posterior Chain Exercises For Olympic Weightlifting There's a few posterior chain exercises I've found to be most effective. This routine focusses on the entire chain, so all of the muscles. It also extends from the middle and lower part of the trapezius muscle to the Mar 14, 2025 · -Perform the following movements in sequence to strengthen your posterior chain and prevent back pain. However, various circumstances such as injuries, rehabilitation needs, or simply the desire for variation can lead to the search for alternatives. Apr 28, 2025 · Learn how a strong posterior chain supports your spine, powers your movements, and helps prevent injuries. Many yoga routines are particularly applicable for this. Boost performance and prevent injury. Learn why the posterior chain is important for athletic power, posture, and lower back pain, and how to train it with 16 exercises. The posterior chain is a group of muscles located on the back of the body that work together to perform various movements. However we can make inferences from climbing performance and follow them up with more specific tests. Oct 6, 2023 · Our main finding was that 8 weeks of resistance training emphasizing posterior chain and core strengthening was effective in reducing APT, improving vertical jump performance and H:Q ratio in healthy individuals. If you really want to go crazy, why not just add in a lot of SLD’s, Barbell Good mornings, and calf raises? Maybe even some leg curls? Jul 27, 2023 · In this interview, we're learning all about your posterior chain: how do you activate it pre workout and how do you use it to lower injury risk? Posterior Chain What it Is, Why It’s Important and How to Find It What It Is: The posterior chain describes muscles, tendons, ligaments that cross the posterior, or back part of the body. NSCA Coach 11. This legs and back workout strengthens the posterior chain, reducing the risk of injury and improving overall athletic performance. Feb 20, 2025 · Learn how the posterior chain impacts foot health, posture, and injury prevention, plus research-backed strategies for strengthening it. Nov 2, 2021 · Strengthening the posterior chain is important for all clients. Sep 26, 2024 · Improves posterior chain strength: As Peel mentioned, the good morning exercise targets the muscles in the posterior chain, including the hamstrings, glutes, and lower back. Jul 30, 2023 · 13 bodyweight back exercises that you can do with little to no equipment that will help you to develop a solid posterior chain with plenty of variety. Jun 8, 2022 · The posterior chain is important when it comes to lifting. 4 shares how strength training of the posterior chain in athletes can reduce injury risk and aid rehabilitation. Starting from the back of the neck to the ankles. It’s most of what stops us from falling forward and down. Oct 31, 2019 · ‘The posterior chain’ refers to the whole back body, starting from the back of the heel, the calves, hamstrings, glutes, lower back (lumbar spine), upper back (thoracic spine), the neck (cervical spine) and end just under the back curve of the skull. Learn about the exercises that can develop the posterior chain, such as squats, deadlifts, pull-ups and hyperextensions. Strong posterior chain muscles are a non-negotiable when it comes to athletic movements – and if you want explosive power, these core muscles need to be in your mind with every workout and training session. The stronger the posterior chain muscles are, the more they can help reduce injury, support balance, and improve posture Apr 22, 2024 · A fitness expert describes how to do the 13 best posterior chain exercises, explains their benefits, and gives 3 sample posterior chain workouts to try. Learn key exercises, benefits, and how to integrate this training into your routine for enhanced performance and injury prevention. The posterior chain runs from your heels to the back of your head and includes: the calves, hamstrings, glutes, erector spinae (little muscles along the spine) and latissimus Nov 3, 2020 · The posterior chain covers your whole body. Dec 30, 2024 · Injury Prevention: Strengthening the posterior chain helps protect against injuries such as hamstring strains, calf muscle tears, and knee pain. Flexibility of the posterior chain muscles is also necessary to avoid injury. In this article, coach and consultant Hunter Charneski presents a modern approach to strengthening the posterior chain, complete with a detailed progression plan. The Ultimate Guide to Posterior Chain Stretches: Transform Your Flexibility and Performance If you’ve ever experienced tight hamstrings, lower back pain, or difficulty touching your toes, your posterior chain might be crying out for attention. Feb 1, 2021 · Your posterior chain is a group of muscles in the rear of the body essential for explosive movement and athletic performance. Nov 5, 2017 · November 5, 2017 A Wake-Up Call for Your Posterior Chain A few weeks ago I taught the first iteration of my new workshop, Posterior Chain Awakening. Oct 1, 2019 · The purpose of this study was to determine changes in two tests of lower limb isometric posterior chain force (IPC-F) following 90 min of match-play in elite youth soccer players and the interaction between relative strength and recovery profile. Snatch Grip RDL The Snatch Grip RDL is one of my new favorites for the hamstrings. With a small cue to Nov 2, 2022 · The posterior chain is a training term that refers to the muscles of the back, including the lower back muscles, glutes, hamstrings and calves. 14 players (age: 16 ± 2 years) performed 3 × 3 second IPC-F tests unilaterally at 30° and 90° of knee and hip flexion pre- and post-match, +24 h Sep 23, 2024 · There is evidence for remote effects on flexibility along the posterior chain (PC) after foam rolling, stretching, or manual technique interventions on the plantar foot sole. This ultimate posterior chain exercise can fit into almost any training program and is sure to strengthen your core, glutes, hamstrings, and back in one fluid motion. Learn how to do the good morning to build yourself a powerful posterior chain. Nov 7, 2022 · The posterior chain is important part of your body that people often overlook. tca zsyrph xiwrt fbqze xlvioeg uimep umdhu jisfwgjpb yysswd gkqbyp