Strengthening the Posterior Chain

By Matt Johnson·September 30, 2017

We don't know if you are the next all-star champion or a professional couch potato. You know your body and your limitations, so use exercises mentioned in this blog at your own risk. Consult your physician with any questions. MASA assumes no responsibility for injuries or damages suffered.

As technology advances, physical workload decreases. Daily adults and students sit at their computers, watch television, drive, or message on phones. All of this puts the body in a much more restricted state of forward flexion. Necks shoot downward and shoulders roll forward causing pain in both areas after an extended period of time. Eventually hip flexors get shorter or tighter, leading to pain in the lower back. All of this means there is a higher risk for injury, especially on the ball field or game court. To compensate for these daily activities and to prepare your body for physical exertion, there needs to be a focus on strengthening the posterior chain.

The posterior chain is a term used for a group of muscles along the back side of the body from head to heel. This includes muscles on the back of the leg, bottom, back and neck. The posterior chain is important to daily activities yet is often neglected during workout. People tend to work the anterior (front) muscle groups such as the core and biceps because the results of these exercises can be seen in the mirror. Though to make the body balanced, the posterior chain needs to be a focal point during workouts. Many trainers say the posterior chain needs to be worked as much as three times more than the anterior.

Below are examples of exercises that target the posterior chain. Incorporate these into your daily workout to create more balance and improve the quality of daily activities.

Upper body posterior chain exercises:

Band Pull Apart
Using a Strength Band, also known as a Resistance Band, extend arms straight in front, holding the band in both hands. Keeping your elbows extended, move your arms outward and back in a motion that is level with the floor. Pause as you complete each movement, return to the starting position, and begin again.

Face Pull
Wrap a Strength Band around a solid object such as a column, the bar of a fitness rack, or (if sitting) your feet. Grab the band on either side of the solid object and pull toward you until your hands are next to your face. Pause and repeat.

Pull Ups
If struggling to do pull ups, do an "isolated hold" where you stop midway and hold that position. You may also use a Strength Band for assistance.

Rows
Rows is a term to describe any exercise that brings the arms toward the body much like a person rowing a boat. This can be done with Strength Bands, Professional Tubing, or Dumbbells.

Lower body posterior chain exercises:

Glute Bridge
Lay flat on your back with your knees bent upward. With your hands to your side, lift your bottom in the air until you have a straight line from your shoulders to your knees. Hold this position or do repeats of lifting and lowering. For more of a work out, you can load Plate(s) onto a Power Bar, place over the quadriceps (thigh muscles) and lift.

Kettlebell Swings
Set a Kettlebell of desired weight in front of you and squat to grab it, bending at the knees and hips (keeping back straight). Bring the Kettlebell back between the legs and swing it upward. Continue these repetitions. This can be done with one or two arms. For a visual, Kettlebell Kings has a video that can be viewed here.

Squats
Bend your knees and hips to lower your body to the ground, keeping your back straight. To increase the workout, this can be done with Weights behind the shoulder, by using a Kettlebell (view Kettlebell Kings video here), or with a Medicine Ball or Sandbag. For a video on proper squat technique, click here.

Plate Drags
Sit on the floor with your legs extended. Set a Plate under one foot. Using the heal of your foot, drag the Plate towards you. Repeat and then alternate feet. This is best done on a Floor Mat to allow for sliding.

Weight training and strength conditioning have always been a major part of personal fitness. View all MASA strength training equipment HERE or call 1.800.264.2419.

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Matt has been an avid fitness enthusiast for over twenty-five years. His past lives include personal trainer and fitness facility manager. Matt's background adapts him with expert knowledge to help you with all your training facility needs.

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