Introduction
Running uses a group of muscles called the posterior chain. The main mover of the posterior chain is the gluteus maximus, or gluteus muscle. This muscle initiates hip extension, which is the essence of running.
What are posterior chain exercises?
Best Posterior Chain Exercises
Pendlay Row.
Rack Pull.
Cable Pull Through.
Barbell Overhead Carry.
Barbell Bent-Over Row.
Hip Thrust.
Kettlebell Swing.
Glute-Ham Raise.
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What are the muscles of the posterior chain?
The posterior chain muscles live in the back of your body and include the glutes, hamstrings, calves, spine erectors, lats, and posterior shoulder muscles.
How do you point to a next string?
The Do Anywhere Bodyweight Posterior Chain Workout
Burpees: 0 reps.
Bird Dogs: 0-5 reps.
High Knees: 0 seconds.
Reverse Lunges (bodyweight): 0 reps total .
Sumo Squats: 0 to 5 reps.
Bench/box step ups: 0 total reps.
Calves: 0 to 5 reps.
Buttock bridges: 0 to 5 reps.
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How to fix a weak posterior chain?
Some of the most effective exercises for seniors looking to target and strengthen the posterior chain include: gluteal bridges (with opposing side stretches) forward bent body weight Romanian deadlift. Go from flexing to extending the spine forward and backward.
https://youtube.com/watch?v=orxyry8Bwo
Do the boards work as a back chain?
Regular planks target muscles in the anterior chain and reverse planks target the posterior chain, [like] the hamstrings, glutes, lats, scapular retractors, and rotator cuff muscles, he says. .
Do lunges work in a posterior chain?
Lunges hit all the major muscles in the posterior chain: the quadriceps, hamstrings, calves and of course the glutes. Thinking about our anatomy, lunges are the exact up and down movement that the glutes are responsible for.
How do you know if you have a weak posterior chain?
The main function of the upper body posterior chain muscles is to pull and extend the torso and arms. If these muscles are weak, back problems can occur, including pain and discomfort, fatigue, and a rounded back.
Does the deadlift work in a posterior chain?
All deadlift variations are great exercises for the muscles of the posterior chain, especially the gluteal, hamstring, and spinal erector muscles that straighten and rotate the back. However, Romanian and stiff-legged deadlifts hit the posterior chain muscles even more than regular deadlifts and sumo deadlifts.
Conclusion
Focusing on the posterior chain of your body is your best defense against these injuries, because training upper back muscles like the rear deltoids, trapezius and rhomboids counteracts the effects of pressing exercises, while strengthening the lumbar spine, glutes and hamstrings protect the lower back. hips and knees from
