The posterior chain refers to muscles found at the back of the body, running from the base of the skull all the way down to the heels. Your posterior chain is responsible for supporting posture, stabilising the spine, and power movements like jumping, running, lifting and even standing upright.
What are the Key Muscles of the Posterior Chain?
• Erector Spinae - Also known as spinal erectors, these muscles are found down the side of spine. Crucial for keeping the back straight and extending the spine.
• Gluteus Maximus - This is the largest muscle in the body, the glutes are responsible for hip extension, which is essential for walking, running, etc.
• Hamstrings - These muscles are found at the back of the thigh; their role is to help bend the knee and extend the hip.
• Calves - Its formal name is Gastrocnemius and Soleus. Found at the back of the lower part of the leg. They help with plantar flexion (pointing the toes).
• Trapezius - This is the large upper back muscle that supports the neck, shoulders and helps with arm movements.
• Latissimus Dorsi - Its shortened, most common name is the ‘Lats’ this muscle covers the mid to lower back and assists with shoulder and arm movements.
What are the Benefits of a Strong Posterior Chain?
The two main benefits are that it improves performance and prevent injury. A strong posterior chain is essential for big lifts like deadlifts and squats, and reduces the risk of injuries by creating balance in the muscles at the front of the body. Overall, a strong posterior chain helps you to move more efficiently, lift heavier and stay pain-free.
A strong posterior chain also plays a major role in everyday movement like walking, climbing stairs, picking things up off the floor, standing for long periods of time, and maintaining good posture. You might not think about it, but you use your posterior chain constantly throughout the day.
Keeping your posterior chain strong means better posture, fewer aches and pains (especially in your lower back) and more stability in daily tasks.
What Gym Equipment Can Strengthen Your Posterior Chain?
Glute Ham Developer
This piece of equipment builds strength and stability through flexion and extension in the hips as well as the spine. The Glute Ham Developer also improves posture and reduces injury in the lower back and hamstrings. Adding this into your training will contribute to better performance in big lifts, sports and everyday movements.
Behemoth Barbell
This specialist barbell specifically designed for performing deadlifts, which is going to work most of the back body including the glutes, hamstrings, calves & lower back. Deadlifts are a key movement for strengthening the posterior chain. A regular 15kg Barbell or 20kg barbell is going to be enough for most lifers, but if you’re serious about deadlifting heavy weights, a dedicated Deadlift Bar is worth the investment.
Resistance Bands
Resistance bands are such a versatile piece of equipment and are a great tool for targeting and strengthening the posterior chain. You can use bands for exercises like glute bridges or hip thrusts which increase muscle activation in the glute muscles. Resistance bands can also add extra resistance to your deadlifts and good mornings as they target the hamstrings, glutes and lower back by adding progressive resistance throughout the movement. Workout Bands also provide extra tension at the hardest part of exercises, promoting strength in the posterior chain.
Kettlebells
Kettlebells are another great versatile piece of equipment and can be used effectively to strengthen the posterior chain during exercises such as kettlebell swings, deadlifts and goblet squats. Kettlebell swings are particularly effective as they work your glutes, hamstrings and lower back as the explosive hip thrust that is required in the swing forces the posterior chain to work powerfully. Deadlifts with a 12kg Kettlebell will target the hamstrings and lower back, then your goblet squats work your glutes and hamstrings. Overall, kettlebells promote muscle strength and development as well as stability throughout the posterior chain.
In conclusion, strengthening the posterior chain is key to improving posture, performance, preventing injuries and moving better in day-day life. There are many ways to strengthen the posterior chain, and the equipment mentioned above will contribute to achieving a stronger, more functional back body. Whether you’re training for strength, sport or just day-day life, a strong posterior chain is essential to achieving your goals and overall body balance.
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Tags: Exercise Type > Strength
