The posterior chain is made up of glutes, hamstrings, lower back and calves. These muscles are the power house of the body in terms of explosive strength, power and injury prevention. They are the prime movers in forward propulsion and overall play a bigger role in stabilisation than the quads.
Unfortunately, sitting down on glutes all day tends to make them weak, and anterior muscles like the quads dominate. This is often the case even in active people, unless special care is taken to train the posterior chain.
We all love a bit of quadlicious action but neglecting your posterior chain muscles can lead to injury or pain.
Plus…you may not see your posterior but other people can! Get a strong and sexy rear end with this workout!
joint mobility and kettlebell swings to neurally fire up the posterior chain
STRENGTH SET: BARBELL DEADLIFT
5 sets of 5 reps
2 min rest in between sets
TRX hamstring curl x 15
Heavy kettlebell two-hand swings x 10
Double kettlebell bent over row x 8
Supermans (lie on tummy and lift chest off ground) x 20
Single leg deadlifts x 8 p.s
Keep improving your hamstring flexiblity with dynamic stretches and yoga.
NB: if you are already experiencing knee or low back pain, don’t do this workout just now – you should have some myofascial release such as foam rolling or trigger point therapy with special focus on glutes, TFL, and iliopsoas and some easier stabilisation work such as pilates.