February 2, 2016( Comments: 0 )

Posterior Chain – What is it? What are the benefits of training it?

What is it?

The posterior chain is a group of muscles, ligaments and tendons in the posterior side of the body or the rear of the body. Examples of these muscles would be the glutes, hamstrings, muscles of the lower back as well as trapezius and rear deltoid muscles.

Why should I train my posterior chain?

Most people never really give there backside the same amount of attention and training intensity that they do with the front side. Often front muscles or anterior side of the body like chest, biceps and quads get far more love than rear counterparts. A strong posterior chain is essential for athleticism but it is also essential for preventing a droopy butt!

The posterior chain is the most influential muscle group in the body when it comes to your wellbeing and performance, and are the prime movers when it comes to forward propulsion. The glutes and hamstrings make up some of the largest muscle groups of the body which means they have a large influence on how our pelvis sits. But also how many calories you will burn at rest.

That’s right the more muscle you have on your body the more calories will be burnt at rest!

So how do I train it?

When looking into training exercises for your posterior chain, exercises can be broken down into two categories;primary exercises and assistant exercises.

Primary Exercises

These are the strength builders of any exercise program and the foundation of building a solid posterior. These exercises work multiple muscle groups at the same time and give you the most bang for your buck! Some of these exercises would be:

  • DEADLIFTS
  • SQUATS
  • RDLS
  • BARBELL HIP THRUSTS
  • GLUTE/HAM RAISES

Assistant exercises

These are the exercise’s to help boost the strength of the primary lifts, prevent injury and improve hypertrophy (fancy name for muscle tone!). These exercises would include;

  • BACK EXTENTIONS
  • SINGLE LEG RDLS
  • BULGARIAN SPLIT SQUATS
  • LEG CURLS
  • SLIDING LEG CURLS
  • SWISSBALL LEG CURLS

These exercises should generally be done towards the end of a workout or after one of the primary lifts.  For example; if you were to put it together it may look something like this.

Primary: Barbell Deadlift 4×8

Assistant: Leg Curl 4×8

As you can see you would complete a primary lift first then follow up with an assistant lift!

Conclusion

The posterior chain really is an important part of your training program and will make or break your athletic performance, whether you are a sports person or gym goer. A solid posterior chain will leave you feeling strong, healthy and tight.

If you would like some more assistance on training your posterior chain, come and speak with us!!

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