Exercises to strengthen your posterior chain



This time last week race by race the cancellations trickled in. That seems like a long time ago now. The reality of what the next few months may hold puts racing in perspective, tonights news with our UK governments support package explained has left many of us without work during the crisis. Cue a surge in online packages, whatever skills you have you can probably capture a part of it and monetise it online. I’m a personal trainer & sports massage therapist who has come across the common area of posterior chain weakness and injuries a fair few times, so I put together some exercises to help strengthen the posterior chain for readers. Find me on Instagram http://instagram.com/annierfrederick/ and facebook https://www.facebook.com/sportsmassageannie/ for more information. 

This post explained…

This blog post is explaining a few simple exercises aimed at endurance athletes. Even before the coronavirus hit quite a few athletes were at the stage of quite high volume of training and increasing their risk of injury. With time now before Autumn marathons and triathlons adding a few exercises to your quarantine routine may help.

What is the posterior chain?

Posterior chain refers to the muscles of the backside of the body, specifically the lower back, gluteals, hamstrings and calf muscles.

Posterior chain exercises contract and lengthen those muscles in a chain like manner. Training the muscles in the chain can help reduce possible injuries from weaker muscle groups included in the chain. A strong posterior chain contributes to a strong core, which results in reducing lower back pain, common in cycling and repetitive movements such as running.

5 reasons posterior chain strength is important!
  1. Improve posture – reduce slouching & increase physical sense of confidence.
  2. Reduce injury risk – Improve imbalances between the anterior chain.
  3. Run & ride faster – stronger hamstrings & glues means more powerful legs.
  4. Lift heavier – Improve explosive strength as well as improve bone health.
  5. Increase metabolism – Building muscle mass means a your muscles will require more calories even at rest.

This workout incorporates compound exercises (this uses 2 or more muscle groups to perform the exercise).

Complete 8-12 reps, 2-3 sets of each exercise.