What is the posterior chain?

What is the posterior chain?

Takeaway. The posterior chain muscles live on the backside of your body and include the glutes, hamstrings, calves, erector spinae, lats, and rear shoulder muscles.

What 3 muscles make up the posterior chain?

The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erector spinae muscles.

What is the best posterior chain exercise?

The 14 Best Posterior Chain Exercises. Period.

• Squat. Back, front, goblet, rear-foot elevated or any other variation of the Squat trains the posterior chain.
• Deadlift. The second of the Big 3 barbell exercises is the Deadlift.
• Clean.
• Glute-Ham Raise.
• Back Extension.
• Good Mornings.
• Kettlebell Swing.
• Barbell Glute Bridge.

How does a posterior chain work?

5 Exercises To Activate Your Posterior Chain

1. Bridges. Lay on your back, feet on the ground and push your hips up.
2. Lunges. Stand tall, with your feet hip width apart.
3. Romanian Deadlift. Begin standing with your feet hip width apart holding a barbell or dumbbells in front of you.
4. Supermans.
5. Cobra.

How do I strengthen my posterior chain?

The Posterior-chain Workout

1. Loaded Squats. Loaded squats promote the strength of both the posterior chain and the quadriceps.
2. Forward Diagonal Lunges. These lunges utilize an athletic-style lunge pattern, which promotes coordination and core stabilization.
3. Stability Ball Hamstring Curl.
4. Plank Rows.
5. Single-leg Glute Bridge.

How can I make my posterior chain stronger?

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 can I improve my posterior chain?

How do I improve my posterior running chain?

Work a few of the following moves into your routine to increase your power output and up your running game:

1. Kettlebell Swing.
2. Hip Bridge/ Thruster.
3. Deadlift.
4. Back Extension and Reverse Back Extension.
5. Samson Stretch.

What is posterior chain weakness?

The seated position, including sitting with poor posture and slouching, shortens and tightens the hip flexors and the posterior muscles of the body become inactive. With a weak posterior chain, the body compensates during movement, leading to muscle imbalance and future injuries.

How do you know if you have a weak posterior chain?

If you have a weak posterior chain, you can almost be certain that you will experience bouts of lower back pain, headaches and ‘pinched nerves’ throughout your life – steadily getting worse as you get older. The posterior chain is much like the chassis of a car; few people know much about it but it’s essential.