Strength exercises for the posterior chain

Did you know that working your posterior chain is one of the keys to improving your posture, back health, and athletic performance? In this article, I will explain to you the importance of strengthening these muscles and provide the best exercises to achieve this. Get ready to sculpt your back chain like never before!

What is the back chain?

The posterior chain is a group of muscles located at the back of the body, extending from the base of the skull to the heel. It includes several muscle groups, such as:

• back muscles : It supports the spine and allows many movements to be performed, such as bending, extending and rotating the torso. Among these muscles we find the trapezius, dorsi, rhomboid, and erector thigh muscles.
• Gluteal muscles : It is composed of the gluteus maximus, medius, and minimus. Their main functions are hip extension, abduction and rotation.
• Hamstrings : This muscle group located in the back of the thigh includes the biceps femoris, semitendinosus, and semimembranosus muscles. They are responsible for knee flexion and hip extension.
• Calves : It consists of the gastrocnemius and soleus muscles and is responsible for plantar flexion of the ankle.

Working the posterior chain helps strengthen these muscles and improve muscle balance, posture, back health, and athletic performance.

Why posterior chain work is essential

The importance of muscle balance

To be in good shape and avoid injuries, it is necessary to maintain good muscle balance. The back chain consists of Hamstringsthe follower lumbar And the AssIt is often neglected in favor of the front muscles, such as the quadriceps and pectoralis. This disparity can lead to imbalance and enhance the onset of pain.

Preventing pain and maintaining back health

Regular work on the posterior chain helps prevent pain, especially in the back.

Strengthening the posterior chain, especially the psoas, is crucial to properly supporting the spine. Strong back muscles help reduce pressure on the intervertebral discs and avoid problems associated with disc degeneration.

Running the posterior chain also helps reduce tension in the lower back. By strengthening your hamstrings and glutes, you can avoid overloading your lower back muscles and reduce your risk of lower back pain. This way, you can improve your daily comfort and prevent chronic back pain.

Improve posture and overall health

Working the posterior chain also helps improve your posture and overall health. Strong back muscles allow you to stand up straight and distribute loads correctly during daily activities and sports.

Best exercises for the posterior chain

Deadlift

The deadlift is a basic exercise to work the entire posterior chain. It works the hamstrings, glutes, and back muscles.

Slots

Lunges are a great exercise to strengthen your hamstrings and glutes. It also helps improve balance and coordination.

Rowing

Rowing is a complete exercise that targets the back muscles, especially the trapezius and lats. It helps strengthen the posterior chain and improve your posture.

Good morning

The Good Morning is a specific movement to work the hamstrings and psoas muscles. Helps strengthen the posterior chain and improve hip flexibility.

Back extension

The back extension is a targeted exercise to strengthen the lower back muscles. Helps prevent pain and maintain a healthy back.

Tips to improve your posterior chain training

Packaging integration and balance

Incorporate exercises wrapping And the'balance into your routine to increase use of your posterior chain and improve your stability.

The importance of strength training

Strength training is essential to effectively develop the posterior chain. Feel free to add resistance to your exercises to stimulate muscle growth and strength.

Progress and variety in exercises

Change your exercises regularly and progress by increasing loads or repetitions or adjusting rest times. This allows you to continue using your muscles and avoid a steady state.

The last word

Working your posterior chain is essential for your overall health, preventing pain and improving your posture and athletic performance. By incorporating exercises such as deadlifts, lunges, rows, good mornings and back extensions into your workout routine, you will effectively strengthen this part of the body that is often neglected.