The posterior chain is possibly the most important area of the human body when it comes to sports performance. The muscles in this area include the hamstrings, glutes, and spinal erectors. Without these muscles you could not run, jump or even stand. It is extremely important from a performance standpoint to have a strong posterior chain. If you are weak in this area your athletic performance will suffer. There’s no way around it. Yet far too many athletes and trainers focus on moves that do not emphasize this area of the body. They are far too concerned with how much they can bench press or how big their arms are rather than how strong their glutes, hamstrings and back muscles are. Outlined below are 5 exercises that I prefer for training the posterior chain. Add them to your routine and start training for maximum performance!
1) Weighted Bridges
Strong glutes are in my opinion the foundation of an athlete’s body. Without strong glutes they cannot possibly perform at their highest level. Weighted bridges will solve that problem very quickly! Lay on your back with a loaded barbell over your waist. Keep your heels close to your butt. Make sure to balance the bar with your hands and raise your hips up as high as you can, focusing on squeezing your glutes through the entire movement. Make sure to push through your heels. Lower the weight back down in a controlled manner. That is 1 rep. You can do these as heavy, low rep sets to build strength or as light, high rep sets. I suggest mixing it up from week to week. Also, do these 1st in your routine as it is a great way to activate your posterior chain prior to squats or deadlifts.
2) Heavy Kettlebell Swings
This is easily one of the absolute best exercises for building posterior chain strength. Kettlebell swings recruit your hamstrings, glutes and spinal erectors in an explosive manner, which is great for athletic performance. However, doing light, high rep sets of swings is not going to strengthen your posterior chain. You need a heavy kettlebell for sets of 3-10 reps. If you don’t have a heavy enough kettlebell you can use 2 at the same time (as long as they are the same weight) or add a resistance band to the exercise (one of my preferred methods). To do the swings stand with your feet shoulder width apart, both hands on your kettlebell, and hinge your hips backward bending slightly at the knees. You should be in about the same position as the bottom portion of a RDL. From here fire your hips forward as hard as you can, squeezing your butt tight as you go through the motion. This will propel the kettlebell upward. You do not want to raise it up with your arms. Let your hips do the work. Let the kettlebell swing freely back down between your legs and fire your hips again to propel it back up. If you don’t feel somewhat of a “pump” in your glutes you aren’t doing this right.
3) Reverse Hyperextensions
If you have access to a reverse hyperextension machine, use it! This may be the single best machine out there for training the posterior chain, yet sadly not many gyms have one. You can do a makeshift reverse hyper if you have access to the right equipment, but it’s not quite the same. Here is an example photo of what a reverse hyperextension looks like. Again, if you have access to this machine start using it!
4) Romanian Deadlift
The Romanian deadlift, or RDL, is an amazing exercise for training the posterior chain. One of the great things about this exercise is that you can do it bilaterally (2 feet) or unilaterally (1 foot), it’s up to you! I like to change it up with this one. If you need work on balance and flexibility do this as a unilateral exercise. If you are looking for raw strength then do this as a bilateral exercise. Either way you will be working that precious posterior chain. Just make sure to get full hip extension at the top of the lift. This is where most people fall short is not driving the hips forward and squeezing the glutes at the top of the move. To do this exercise bilaterally (on both feet) stand with a barbell in your hands, feet a little closer than shoulder width apart, shoulders back, chest out, and head straight forward. Hinge at the hips by pushing your butt back behind you, keep your weight on your heels, and keep pushing your chest out to keep your back straight. Only bend your knees a little bit through the eccentric part of this move. Once you begin to feel your hamstrings stretch begin to lift the weight back up by focusing on driving your hips forward. It is important to keep your back straight throughout this entire lift. As you push your hips forward your legs will straighten out. Be sure to fully extend your hips and squeeze your glutes at the top of each repetition. Do these for 3-4 sets of 8-12 reps.
5) Depth Lunges
Last, but certainly not least, are depth lunges. These are reverse lunges with your front foot elevated on a small box or bosu ball if you have good enough stability. By having your front foot elevated during a reverse lunge you are fully stretching your gluteus muscles on every rep. When you go to step up you are forced to engage them through a true full range of motion. Believe me, if you have never tried this before you will be sore the next few days! To add a stability aspect to the exercise elevate your front foot on a bosu ball. Do not do this if you are not confident in your stabilization abilities! The goal is to get better, not injure yourself or your client. Also, I highly recommend doing this exercise with dumbbells rather than a barbell. Just as with every other exercise be sure to get full hip extension at the top of each rep and squeeze your butt tight!
These are only 5 exercises that I like to use to train the posterior chain, but they are 5 of my favorites and that is why I have chosen to share them with you. Work these into you or your clients’ routine and you will see and feel the effects within a few short weeks! Just remember that you or your athlete client are not bodybuilders and should not train like one. You have to think and train like an athlete. There is no group of muscles more important to athletic performance than the posterior chain!
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