Training the Posterior Chain
4/30/2024
Hello BHC community,
Happy May! This month I’d like to talk about the Posterior Chain of the body. These are all the muscles on the back side of your body responsible for upper body pulling (Latissimus Dorsi, Trapezius and Rhomboids), hip extension (Gluteus Maximus and Hamstrings), knee flexion (hamstrings), ankle flexion (calf muscles) and good posture (all muscles mentioned including the Erector Spinae).
We live life, for the most part, with everything physically in front of us like our plate of food, our computers, our steering wheel or handlebars and our phones. When we move our bodies we walk, run and push grocery carts forward and when we carry things, they are almost always in front of us. All this “anterior” focus can cause the muscles on the front side of our body to be strong but tight leaving the posterior muscles loose and weak. This common imbalance can cause poor posture leading to “postural kyphosis” (rounded back) and back pain.
The good news is that we can improve or prevent this condition with a balanced strength training regimen that works the posterior chain. Movement patterns and exercises you can incorporate into your training program to strengthen the posterior chain are:
Horizontal Pulling:
TRX Recline Row
Seated Cable Row
Bent-Over-Row
Single-Arm Dumbbell Row
Machine Row
Vertical Pulling:
Pull-Ups (bodyweight or assisted)
Cable Lat Pull-Downs
Hip-Hinging:
Deadlift
Kettlebell Swing
Good Morning
Hip Extensions
Isolated Hamstring Training:
Seated or Lying Leg Curl
Nordic Curl
Isolated Glute Training:
Hip-Thrust
Glute- Bridge
Isolated Calf Training:
Calf Raise
Our certified personal training team can teach you the correct way to incorporate these exercises into your routine. For more information please contact us here for a complimentary consultation.
In good posture,
Kyle
Fitness Director