Comments on: Building Posterior Chain Strength

By: Rosa Coelho

Rosa Coelho — Tue, 09 Feb 2010 14:20:46 +0000

Great post! Nice to see that you included swings.

I completed a marathon last year in my best time dedicating only 3 days/ week to actual running. The following 2 days I had a swing and skipping routine. The swings were definitely key to keeping a strong posterior chain and maintain a strong core. While others dropped out of training due to injury of fatigue, I felt stronger than every.

By: Questions on Health and Fitness Vol.1 | fast abs review About Fitness

Questions on Health and Fitness Vol.1 | fast abs review About Fitness — Fri, 05 Feb 2010 11:12:31 +0000

[...] Posterior Chain strengthening exercises. If you have a kettleBell get [...]

By: Questions on Health and Fitness Vol.1 | Zen to Fitness

Questions on Health and Fitness Vol.1 | Zen to Fitness — Thu, 04 Feb 2010 17:08:21 +0000

[...] Posterior Chain strengthening exercises. If you have a kettleBell get [...]

By: The Best Supersets For The Gym | Zen to Fitness

The Best Supersets For The Gym | Zen to Fitness — Sat, 28 Nov 2009 08:50:07 +0000

[...] is great as the Kettlebell swings will work your full posterior chain including the hamstrings, lower back and upper back. While the Dips will hit your Chest, Triceps [...]

By: The Best Supersets For The Gym | Power Health Tips

The Best Supersets For The Gym | Power Health Tips — Thu, 26 Nov 2009 02:19:57 +0000

[...] is great as the Kettlebell swings will work your full posterior chain including the hamstrings, lower back and upper back. While the Dips will hit your Chest, Triceps [...]

By: DR

DR — Thu, 30 Jul 2009 12:06:24 +0000

Awesome pic of Lance – I will be using that to motivate my cardio addicted gym buddies to come over to the dark side of the gym

BTW, if you don’t have access to a proper Glute-Ham bench, you can do them on a pulldown machine.

Kneel on the bench – facing backwards – lock your calves into place with the adjustable pad and get to work

I have a video of the exercise here – http://healthhabits.wordpress.com/2008/10/01/fusion-workout-exercise-descriptions/

You have to scroll down a little bit

By: Michael

Michael — Wed, 29 Jul 2009 00:34:49 +0000

Great post. The posterior chain is highly under-rated. But I have one minor qualm with the recommendation about dead-lifting. You recommend sets of 8-12. Obviously form is extremely important on a lift like the dead lift but even when starting out with light-ish weights I don’t think high reps on the dead lift is commonly practiced. I’m no expert but I have always heard from credible sources that dead lifts are a low rep exercise. I don’t know the science or reasoning behind it so I can’t say definitively or confidently why but maybe that bit of advice should be re-examined.

The back squat is also a posterior chain staple. DL and squat are the money makers.

@ Michael> Good point with the Deadlifts I personally find them most effective when doing a few sets of 8/12 reps and then finishing with a set of heavy lifts. Thats just me though in the past I have also found 8 sets of 3 reps a great DL workout!

By: Jeremy

Jeremy — Tue, 28 Jul 2009 19:42:56 +0000

Thanks for the ideas for working the Posterior Chain without the equipment as I do not have readily available access to this. Do you suggest doing these once a week or more often?

Jeremy

By: Marina Kamen aka MARINA

Marina Kamen aka MARINA — Tue, 28 Jul 2009 17:39:29 +0000

A lean well developed body is much healthier than an uneven overly worked one.

By: Liam | EverythingZing

Liam | EverythingZing — Mon, 27 Jul 2009 21:08:13 +0000

Before getting into personal training I had over-developed pecs, anterior deltoids and biceps – aka the “mirror muscles”. I was classically “folded in” with a weak back and poor posture. I was introduced to one exercise that changed everything – the deadlift! Couldn’t live without it in my routine now.