Posterior Chain Exercises You May Never Have Tried Before!!
Firstly… what on earth is the ‘Posterior Chain’? This is a pretty good visual of what muscle are involved. What is it used for? Sporting performance and a great looking physique! It hits both of the goals most people in the world want! Sporting wise its importance is well know. In sprinting, contact sports, weightlifting, crossfit, if those muscles are not up to par please don’t expect to be hitting the top of the sport! On a physique side those glutes and back muscles really do indicate those that have a well balanced physique, they are appealing to the eye on both male and female. Ask anyone, the rear is one of the most sought after muscles while looking at a potential mate!
So most people that have been in the gym in the 20th century will have seen the deadlift and squat used to develop the posterior chain, however they often get boring, overused and everyone likes a new challenge. So we looked around and found 7 exercises you may not have used in your training recently and bring them to you here and on our YouTube channel, enjoy and don’t forget if you like what you see give us a shout and we can send you over an example program of how you might work this into your current training regime, in the interest of crediting other people, this article was adapted from various other people in the industry. Our details at the bottom should you wish to get in touch 😉
- Speed Skaters (SPEED SKATERS WITH STABILISATION Priority 6 #theOCMethod)
- Can be used as body weight or weight bearing and are a posterior chain exercise that produces power and acceleration unilaterally unlike a lot of posterior chain exercises that train with a sagittal bias.
- Used quite a lot in the Crossfit community but not often as a posterior chain developer. Try and avoid dropping the chest and bending over, ideally they would be done with the weight in the heel of the foot with the back vertical.
3. Band Resisted Hip Extension on the GHD machine. (HIP EXTENSION BANDED AND HORIZONTAL Priority 6 #theOCMethod)
- Adding a band challenges the posterior chain in a completely different way, the varying tension requires a whole different level of muscular contraction
4. Single Legged RDL (SINGLE LEGGED RDL WITH BARBELL Priority 6 #theOCMethod)
- Either with a bar, a KB or DB this unilateral stabilization will tax the posterior chain through 2 planes of movement. Resisting rotation and still developing that posterior chain strength.
5. Zercher Squats (ZERCHER SQUAT Priority 6 #theOCMethod)
- Amazing exercise once you get past the gun pressure! The forward loading really taxes the posterior chain similar to the way a front squat does. However the zercher moves the centre of gravity lower and removes the flexibility issues of the front squat. Its also probably the manliest exercises on the planet. Tarzan pick up boulder!
6. The Death March (DEATH MARCH Priority 6 #theOCMethod)
- Popularised by the guys over at California Strength, it’s a great exercise again for building unilateral strength and in unusual positions. Again about as function as it gets, lets be honest, you go to lick something off the floor in normal life it doesn’t look like a barbell set up about 16 inches off the floor does it now!
7. Goblet Loaded Bulgarian Split Squats (BULGARIAN SPLIT SQUAT FRONT LOADED IN GOBLET POSITION Priority 6 #theOCMethod)
- Way to make the most filthy exercise on the planet even worse! Get in and try this one tomorrow! ( only if you can handle the normal variation with perfect form first please!)
There you have it, 7 exercises you may or may not have tried in a long time. Each has a unique challenge on the posterior chain and each will tax you in a way you have either not felt before or you have not felt in a long time. Our bodies adapt to our training fairly quickly, introducing a new stimulus is a sure fire way to progress FAST. Get in, get done, hit your post workout nutrition and recover for another day!
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