Lets First begin by Defining what your “posterior Chain” is;

The posterior chain refers to the muscle groups located on the backside of the body, from your upper back to your calf muscles, including the latissimus dorsi (the most significant muscle in the back), erector spinae (muscle group that runs along the spine), hamstrings, and gluteus max. The posterior chain controls the backward force and helps stabilize your spine and hips, keeping the body upright. The posterior chain works in tandem with the anterior chain, which focuses on the front side of the body and controls forward movements and pushing.

Erector Spinae - These muscles support the spinal vertebrae and extend and rotate the spine. Strengthening the erector spinea muscles will help improve posture and stabilize the core. Sample exercises include spinal flexion and extension, including deadlifts and back extension variations.

Latissimus Dorsi (Lats) - The most significant back muscle in the upper body is located under the armpit area and extends along the back of the ribs. Its primary function is the extension of the torso. To strengthen the lats, choose exercises that pull the body and arms vertically, such as lat pulldowns and assisted or unassisted pullups.

Rhomboids - Located in the upper back, their primary function is squeezing the shoulder blades together. Any exercise that pulls the scapula together is effective in strengthening the rhomboids. Some examples include barbell or dumbbell rows.

Trapezius - This muscle is located in the middle of the upper back and comprises three parts: lower, middle, and upper. It is essential to focus on all three parts of the muscle in your workout, performing exercises that execute each function of this muscle. This muscle group’s function is the elevation (lifting), depression (lowering), rotation, and retraction (pulling together) of the scapula (shoulder blades). The trapezius also plays a role in the head and neck movement during these muscle actions. Shoulder shrugs and reverse flys are sample exercises that best target the trapezius.

Posterior Chain Lower Body Muscles

A kinetic chain is the interrelated group of body segments, connecting joints and muscles that work together to perform body movement. Below the body's torso are the muscles of the legs, consisting of the calves, quadriceps, hip flexors, hamstrings, and gluteal muscles. The legs are the foundation of the entire lower body kinetic energy chain.

Gluteal Muscles - This muscle group consists of the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. The primary function of this group is the extension, abduction, and lateral rotation of the hip joint. You will want to focus on strengthening all the muscles in this group, as each is responsible for different muscle movements. For the gluteus maximus, perform exercises focusing on hip extensions like glute bridges or hip thrusts. Other good exercises are squats, deadlifts, and lunges. The primary functions of the gluteus medius and gluteus minimus are lateral rotation and hip abduction. Exercises like clamshells and side-lying leg raise focus on these movements.

Hamstrings - This muscle is located below the gluteal muscles, opposite the quadriceps (back side of the body), extending from the hips to the knee. The primary functions of the hamstrings are hip extension and knee flexion. Kettlebell swings are excellent for targeting the hamstrings due to the minimal knee bend and full extension of the hips. Glute-ham exercises (where the lower leg and torso are fixed) and straight-leg deadlifts are also suitable for activating the hamstrings.

Calves - The calf consists of the gastrocnemius and soleus muscles. The gastrocnemius is responsible for the plantar flexion of the ankle (pointing the toes) and the flexion of the knee. The soleus is also accountable for ankle plantar flexion but is more effective when the knee is already bent. Calf muscles also aid in compound (multi-joint) exercises like squats. Exercises to target the calves are seated, and standing calf raises. Seated calf raises target the claves with knee flexion. Standing Calf Raises will build calf strength and size.

Why is it essential to have a solid posterior chain?;

We, humans, have evolved from hunting and gathering our food, fetching water, and building our homes, each playing a very physical part in collective survival, to now in modern day life, operating computers for 8 hours per day and acquiring our food in the line at the grocery or local convenience store. As we have adapted and progressed technologically, our body composition has adapted and digressed in response to our daily routines, behaviors, and new means of survival.

However, the aging progress and the rates of deterioration or restoration of muscles have remained the same. And I see a severe maladaptive pattern in the thousands of folks I’ve worked with. The good news is, In one sense, we have the ability and adaptability to become stronger, faster, more efficient, and more functional if we do the right things. The bad news is that no matter how many aisles in the grocery store we spend walking through, our strength and ability to move in dynamic, controlled, and smooth ways have depleted. This is especially prevalent in first-world countries where access to essential needs is not a daily stress.

The "poster chain" takes the biggest hit in an inactive lifestyle. This means that your gluteal muscles and hamstrings are weak and working inefficiently. If you sit at a desk, your knees are bent for long periods, and your posterior chain muscles are "off." This means they aren't firing and doing the work needed to thrive. This lack of use and prolonged sitting culture causes our muscles to get tight, weak, and ineffective. Not to mention the toll it puts on our lumbar spine, constantly being in a compressed state. Lumbar disc issues are at epidemic states, causing many of us unnecessary chronic pain.

As we age, the effects of these prolonged postures are even more significant as our bodies begin to decrease their collagen content, their ability to turn over into new healthy cells, and their rate of adaptability to change and stress.

Over time these sedentary jobs and poor diets, followed by a couple of hours of television, have led to monstrous disability in society. Obesity and heart disease, cancers, and autoimmunity are topics I will speak to in future posts, but other effects can be equally detrimental in the long run.

Strengthening your body's backside will help promote good posture and increase the ability to perform effective everyday functional movements. If you combine daily activities like driving, working, and endlessly having food to eat, the amount of time spent sitting can add up to at least 6-8 hours per day. The seated position, including sitting with poor posture and slouching, shortens and tightens the hip flexors, and the posterior muscles of the body become inactive.

The upper and lower body works through a chain of muscles that are connected together for optimal movement and spinal support. The gluteus maximus is the muscle responsible for all movement through the thigh, hip, and torso. Focusing on this muscle is most important in building a strong posterior chain. With a weak posterior chain, the body compensates during movement, leading to muscle imbalance and future injuries.

5 Of my Favorite Posterior Chain Exercises;

Posterior chain workouts can help you develop a solid posterior chain by targeting specific areas in the backside of your body. Always consult your doctor before starting a new exercise program to determine if it’s right for you. Here are five helpful posterior chain exercises:

1. Deadlifts: A deadlift is an exercise that can target many muscles, including the trapezius, adductors, hamstrings, and abdominal muscles. A deadlift involves getting down into the squat position and lifting a large barbell from the ground, continuing to lift until you can stand up straight while holding it. There are different deadlift variations, like the Romanian deadlift, which is less like a squat and involves more of a bending motion.

2. Pull-ups: Pull-ups target the lats and the upper body. With a sturdy bar in place, fully extend your arms to reach the bar with your palms facing out. With a steady grip, lift your body upwards until your chin clears the bar, then lower your body back down.

3. Glute bridges: Glute bridges target the lower back, glutes, and hamstrings and are suitable for those with difficulty performing squats. Lie flat on your back, bending your knees to perform a glute bridge. From the starting position, thrust your pelvis up, then lower slowly back to the ground. You can lay a barbell across your hips and lift it with the same movement pattern to increase resistance.

4. Kettlebell swings: Place the kettlebell between your heels, with your feet shoulder-width apart. Bend at your hips until you can reach the kettlebell, pick it up, then explode your hips forward, swinging the bell no higher than your chest.

5. Dumbbell incline row: You’ll need an incline bench and two dumbbells for this bodybuilding exercise that can help strengthen your upper back muscles. Place the bench at a 45-degree angle with the dumbbells on either side. Laying face down on the bench, grab both dumbbells and pull them towards your chest in a rowing motion, squeezing your shoulder blades in the process. Keep your chest planted against the bench to avoid bending your spine backward.