What is the posterior chain?

What is the posterior chain?

The anatomical term “posterior” refers to the backside of the body. Thus, the phrase, “posterior chain,” refers to the muscles of the backside of the body, specifically the low back, gluteals, hamstrings and calf muscles.

How does a posterior chain work?

Check out the best exercises below and watch the video above to see a visual demo of each exercise.

1. Squat. Back, front, goblet, rear-foot elevated or any other variation of the Squat trains the posterior chain.
2. Deadlift.
3. Clean.
4. Glute-Ham Raise.
5. Back Extension.
6. Good Mornings.
7. Kettlebell Swing.
8. Barbell Glute Bridge.

Why is the posterior chain important?

Why is Having a Strong Posterior Chain So Important? In essence, your posterior chain is what propels you forward. If you want to run faster, jump higher, or pivot and rotate more smoothly (and without causing injuries), you need to develop this string of muscles.

How do you make a strong posterior chain?

Exercises like deadlifts, kettlebell swings, glute bridges, calf raises, bent-over rows, and pull-ups can in fact be a part of every client’s exercise program. These exercises help ensure you address all posterior chain muscles, leaving no room for error.

How do you fix a posterior chain?

The Do-Anywhere Bodyweight Posterior Chain Workout

1. Burpees – 10 reps.
2. Bird dogs – 10 to 15 reps.
3. High knees – 30 seconds.
4. Reverse lunges (bodyweight) – 20 reps total.
5. Sumo squats – 10 to 15 reps.
6. Step ups on bench/box – 20 reps total.
7. Calf raises – 10 to 15 reps.
8. Glute bridges – 10 to 15 reps.

How do you lengthen a posterior chain?

Start by lying on your back with your left knee tucked into your chest and your right leg straight out in front. Shift your hips to the left and, on your exhale, send your left knee to the right. Extend your left arm out to the left. To continue the stretch up the back of the neck, gaze toward your left fingers.

Do lunges work posterior chain?

Jumping, sprinting, and all the foundational gym lifts require posterior chain action. Squats, deadlifts, lunges, and their many variations, naturally use the muscles of the core and lower body, but classic upper-body lifts like rows, presses, and chinups call on the backside muscles too.

Where is your posterior chain?

The Posterior Chain refers to the structures at the back of the leg and spine. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erector spinae muscles.

Are triceps posterior chain?

I’m referring to the posterior chain, which is comprised of several muscle groups located on the backside of your body. These muscle groups include the hamstrings, calves, glutes, spinal erectors, traps and rear delts. Many athletes are quick to train the “beach muscles”—biceps, triceps, pecs, etc.

Do deadlifts work posterior chain?

Any variation of deadlift will work the posterior chain. The deadlift is called “the King of exercises” because it works so many large muscles. In terms of the posterior chain, a deadlift will use calves, hamstrings, glutes, low back, mid back, upper back, traps and core.