If you’ve heard someone talking about “training the posterior chain” before, this simply refers to muscles on the back side of the body. Whether you are an athlete looking to boost speed/acceleration, an everyday gym-goer toning for looks, or wanting to pack on mass for injury prevention- making sure to target these muscles is important. With regards to the lower body, below are 3 exercises with explanation that are critical when training the posterior chain.
Snatch Grip RDL
The primary movement for the RDL is hip extension, which means your glutes and hamstrings will dominate the motion. The wider grip utilizing the snatch hold will inevitably recruit more muscle fibers compared to the normal ‘hands just outside the knees’ grip though.
Reverse Lunge
This exercise can certainly be quad/anterior dominant depending on the length of your stride. In order to move primarily through the glutes make sure your step is long, you sink the moving leg’s knee to where it touches the ground or hovers just above it (the cue: you should feel a stretch in your butt), then when you come up make sure you stand tall and extend by aligning the feet.
Elevated Single Leg Hip Extension
Performing this exercise with your back on the bench is going to allow for a greater range of motion. Bring your chest with you as you bend your hips and knees so that you don’t extend the lumbar. Taking it from a two-leg hip extension to single-leg is going to make it extremely taxing. Now you are moving your body weight through the motion with just one side and forcing yourself to stabilize more- this will leave the posterior chain screaming.
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