Introduction
Your posterior chain is important for daily life and activities, as well as sport and athletic performance. A weak or insufficient posterior chain can lead to many injuries, including back, pelvis, hip, knee and foot injuries.
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.
What is a posterior chain drive?
Posterior chain workouts are strength training exercises that target muscle groups along the back of the body, including the erector spinae, gluteus maximus, latissimus dorsi, hamstrings, and lower back muscles of the body. calf. The best posterior chain exercises help build power and explosiveness to improve your athletic performance.
What is the backchain for?
The posterior chain controls the force backwards and helps stabilize the spine and hips, keeping the body straight. The posterior chain works in conjunction with the anterior chain, which focuses on the front of the body and controls forward movement and thrust.
What is after and before the string ?
So, what is the Before/After chain? Simply put, the anterior chain corresponds to the muscles at the front of the body and the posterior chain to the back. These chains of muscles are linked to the coordinated muscle contractions that allow movement.
Why is it called backchain?
The posterior chain refers to all the muscles in the back of the body, from the back of the head to the heels, says Alena Luciani, Certified Strength & Conditioning Coach, MS, CSCS, Founder of TrainingXL.
Where is the posterior chain located in the body?
The posterior chain refers to the structures at the back of the leg and spine. The major muscles that make up the posterior chain are the calf muscles, hamstrings, gluteus maximus, latissimus dorsi and erector spinae muscles.
How are the posterior muscle chains activated?
exercises to activate your subsequent Chain
bridges. Lie on your back with your feet flat on the floor and push your hips up. .
Pushes. Stand straight with your feet hip-width apart. .
Romanian deadlift. Start by standing with your feet hip-width apart, holding a barbell or dumbbells in front of you. .
Supermen. .
Cobra.
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.
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
