‘The posterior chain is the most influential muscle group in the body’
Why is it so important and how do we train it?
The posterior chain is quite simply the backside of the body. Its primary muscles include the lower back, glutes, hamstrings and the calves. Other muscles include the trapezius, posterior deltoids and latissimus dorsi. All these muscles play an essential role in our ability to move and stabilize, and therefore not only affect our day to day movements but also our athletic performance. Think about the effect these muscles have on our ability to jump, push, pull, run, let alone stand and sit!
So if these muscles are needed for all of these primary movements, how do they get neglected?
There are two main reasons:
1. Sitting on our behinds all day; Desk jobs, watching TV, playing the newest craze on our games consoles; all contributes to our hip flexors and hamstrings becoming tighter and shorter inhibiting our glutes.
2. Quite simply these are not the muscles you can admire in the mirror (or at least very easily). It’s much more satisfying staring at those six-pack abs, pecs and mighty quads!
So we know how they get neglected but what problems does this cause?
Firstly we must acknowledge that the glutes are key players in hip extension and stabilization. Therefore, if they are not firing correctly, we need to compensate by using other muscles. Our hip flexors and quads will start to do more work becoming tighter and shorter therefore lengthening and weakening the hamstrings. To try and maintain the anterior/posterior balance (to keep you upright) the erector spinae will start to work much harder causing shortening and tightening and, we can find ourselves with an anterior pelvic tilt and at a great risk of developing acute or chronic back pain.
posture
If we just train our anterior body, pecs, quads ad abs, then not will that imbalance create a bigger potential for injury, it may lead to thoracic kyphosis. Thoracic kyphosis is the rounding of the shoulders, ‘middle back’ and may again be a cause of severe or chronic back pain.
Therefore the answer to your problems is…..
DO THESE EXERCISES!!
Romanian Deadlift (RDL):
Primary muscles used: Hamstrings.
Other muscles used: Lower back, calves.
Hyperextension:
Primary muscles used: Lower back.
Other Muscles: Glutes and hamstrings.
Glute Ham Raises:
Primary muscles used: Hamstrings.
Other muscles: Calves, lower back.
Barbell Deadlift:
Primary muscles used: Lower back.
Other muscles: Glutes, hamstrings, calves, lats, middle back, quadriceps, traps, forearms.
Barbell Hip Thrust:
Primary muscles used: Glutes.
Other muscles used: Calves, Hamstrings.
Good Morning:
Primary muscles used: Hamstrings
Other muscles used: Glutes, lower back.
Suspended Rows:
Primary muscles used: Middle Back.
Other muscles used: Biceps, Lats.
Pull Ups:
Primary muscles used: Lats
Other muscles used: Middle back, biceps and shoulders.
For more information on these exercises or anything else. Please come and see me.
Nick McDonald