TRAIN YOUR POSTERIOR CHAIN!

Your posterior chain is the back side of your body! The posterior chain starts from below the neck and down to your ankles. This includes the back, but the primary movers are the low back, glutes, hamstrings and calves.

For this blog post we are going to focus on the bottom half of the body.

In the modern era of technology, we are always sittings on our butts and we turn off these muscles. Without training our posterior chain properly, and sitting regularly it can affect the way we move over the years. This is unfortunate because the posterior chain is crucial for daily activities plus running/sprinting.

Here are benefits of strengthening these muscles:

1. help reduce low back pain

2. improve posture

3. promote athlete performance

4. increases power in explosive movements

We have to make sure our body is well balanced because neglecting your back side can lead to injuries and muscle imbalances.

How can we avoid higher risk of injury, muscle imbalances and declining movement?

By training our backsides of our legs!

The best way to train the back side of our body with compound movements. Compound movements are exercises that use two or more muscles to do the movement. Here are the best exercises:

1. Deadlifts

   • Conventional

   • Sumo

   • Kettlebell

2. Loaded Squats

   • The back squat is the best variation since it will emphasize the hamstrings and glutes more than a front squat.

3. Kettlebell swings

Doing these compound exercises first and following them with isolation exercises will really benefit your backside.

Here are great isolation exercises:

1. Leg curls

2. Seated calf raises

3. Standing calf raises

4. Hip thrust

5. Romanian deadlifts

6. Glute ham raise

Being aware of your backside of your body can bring tremendous benefits. Imagine being stronger, more explosive and having lower chances of injury by training your posterior chain! If you have any questions on how to perform any of these exercises please let me know! I would be more happy to help you with your form! Send me a DM on my socials, or email me at macrosolutionschicago@gmail.com

Thank you so much for reading and supporting me and my small business.