What Exercise Is Performed To Target The Posterior Chain?

Check out the best exercises below and watch the video above to see a visual demo of each exercise.

  1. Squat. Back, front, goblet, rear-foot elevated or any other variation of the Squat trains the posterior chain. …
  2. Deadlift. …
  3. Clean. …
  4. Glute-Ham Raise. …
  5. Back Extension. …
  6. Good Mornings. …
  7. Kettlebell Swing. …
  8. Barbell Glute Bridge.

What 3 muscles make up the posterior chain?

The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, gluteus maximi, latissimus dorsi and the erector spinae muscles.

Why is my posterior chain so tight?

If you strength train frequently, it’s important to keep your posterior chain both strong and flexible. If you’re experiencing tightness, it could be from an imbalance in training, or you may just need to begin a stretching routine. To promote balance in your muscles, stretch after each strength-training session.

How can I make my posterior chain stronger?

The Posterior-chain Workout

  1. Loaded Squats. Loaded squats promote the strength of both the posterior chain and the quadriceps. …
  2. Forward Diagonal Lunges. These lunges utilize an athletic-style lunge pattern, which promotes coordination and core stabilization. …
  3. Stability Ball Hamstring Curl. …
  4. Plank Rows. …
  5. Single-leg Glute Bridge.

How do you warm up a posterior chain?

Warmup Exercises for the Posterior Chain

  1. Hamstring Active/Iso. Targets the hamstrings, quadriceps, and erectors. …
  2. Hip Switch. Targets the hip flexors, hip abductors and adductors. …
  3. Bending Eagles. Targets the erectors, hip abductors. …
  4. Lateral Lunge. Targets the groin and hip flexors.

Do front squats work posterior chain?

Back squats target the posterior chain — or the back of your body — including the lower back, glutes, and hamstrings. … Front squats zone in on the anterior chain — or the front of your body — to hit the quads and upper back more heavily. Glutes and hamstrings are also engaged here.

How do you fix a weak posterior chain?

The best remedies for this problem are deadlift variations, Olympic lifts, good mornings, glute-ham raises, pull-throughs, back extensions, and hip-dominant lunges and step-ups.

How do you know if your posterior chain is weak?

The main function of the posterior chain upper body muscles is pulling and extending the torso and arms. If these muscles are weak, back issues can occur including pain and discomfort, fatigue, and a rounded back.

Do lunges work posterior chain?

Jumping, sprinting, and all the foundational gym lifts require posterior chain action. Squats, deadlifts, lunges, and their many variations, naturally use the muscles of the core and lower body, but classic upper-body lifts like rows, presses, and chinups call on the backside muscles too.

Why is the posterior chain importance?

The posterior chain is important because these muscle groups contain much of the body’s power, working to propel the body while helping balance and posture. … A weak posterior chain can make you more likely to encounter physical injuries during an athletic performance or while doing intense movements.

Are deadlifts enough for posterior chain?

Any variation of deadlift will work the posterior chain. The deadlift is called “the King of exercises” because it works so many large muscles. In terms of the posterior chain, a deadlift will use calves, hamstrings, glutes, low back, mid back, upper back, traps and core.

Do burpees work the posterior chain?

Deadlifts, squats to an overhead press, and burpees are all examples of compound exercises. … In the first, you’ll work your lower posterior chain by doing a squat, then stand and bring your elbow to knee for a crunch—focusing on your core and balance.

Are front squats harder?

Put simply, front squats work the quads harder with less stress on the knees. … This makes sense: the starting position of a front squat more closely approximates the start position of a clean because the trunk is more upright than in the back squat.

Are front squats bad for your knees?

The authors suggest that if you have knee problems, such as ligament damage or meniscus tears, or if you have problems with osteoarthritis, then you may want to stick with the front squat since compressive forces can damage knee cartilage. … So much for squats being bad for your knees!

Are front squats necessary?

The front variation is going to place more overall emphasis on the quad muscles. While regular back squats are great for working the hamstrings and quads, you are getting far more hamstring and glute activation. … By adding front squats to the mix, you overcome this strength imbalance.

What causes weak posterior chain?

Why would my posterior chain be weak/insufficient? Most people lead predominantly sedentary working lives, involving prolonged periods of time in sitting (sitting, driving), often 8-10+ hours. Sitting causes shortening/tightening of the muscles in the anterior chain (including hip flexors, quadriceps).

Is posterior chain more important?

Why is Having a Strong Posterior Chain So Important? In essence, your posterior chain is what propels you forward. If you want to run faster, jump higher, or pivot and rotate more smoothly (and without causing injuries), you need to develop this string of muscles.

What is the opposite of the posterior chain?

The posterior chain is the muscles on your backside; hamstrings, glutes, lats, scapular retractors, and rotator cuff muscles. That means the anterior chain is the opposite; muscles that are in front of your body! These include the quads, core, and pectoral muscles.

How do you strengthen posterior muscles?

Below, a posterior chain workout Maryniak recently posted on Instagram:

  1. Barbell Sumo Deadlifts: 3 sets of 8 repetitions.
  2. Heavy Kettlebell Swings: 4 sets of 12 reps.
  3. Single Leg Romanian Deadlift: 3 sets of 8 repetitions.
  4. Barbell Walking Lunge: 4 sets of 10 total repetitions.

How can I strengthen my posterior core?

The Do-Anywhere Bodyweight Posterior Chain Workout

  1. Burpees – 10 reps.
  2. Bird dogs – 10 to 15 reps.
  3. High knees – 30 seconds.
  4. Reverse lunges (bodyweight) – 20 reps total.
  5. Sumo squats – 10 to 15 reps.
  6. Step ups on bench/box – 20 reps total.
  7. Calf raises – 10 to 15 reps.
  8. Glute bridges – 10 to 15 reps.

What is a posterior stretch?

Hold the elbow of your injured arm with your opposite hand. Use your hand to pull your injured arm gently up and across your body. You will feel a gentle stretch across the back of your injured shoulder. Hold for at least 15 to 30 seconds, then slowly lower your arm.

What is the difference between anterior and posterior muscles?

The anterior chain muscles are in the front of the body, while the posterior chain muscles are on the backside of the body.