Build A Stronger Lower Body With Posterior Chain Workouts

Описание: 🚀 Build A Stronger Lower Body With Posterior Chain Workouts 🚀

✨ What are Posterior Chain Exercises ✨

The posterior chain refers to the muscles on the back of the body.

Posterior chain exercises are exercises that target the muscle groups on the back of the body such as the lower back, glutes, hamstrings, and calves.

Strong posterior chain muscles are beneficial for improved posture, reduced chance of injury, increased core strength and stability, improved endurance, and enhanced functional movements.

✨ Promote Better Posture ✨

Training the entire posterior chain, especially the low back and glutes helps to counterbalance prolonged periods of sitting or decreased activity. A strong posterior chain also helps with proper alignment helping to reduce forward rounded shoulders and forward trunk flexion.

✨ Reduce Injury Risk ✨

A weak posterior chain can lead to muscle imbalances which can lead to an increased risk of injuries, especially in the back, hips, and knees. Strengthening the posterior chain can help to stabilize the spine and pelvis reducing the stress and strain on these areas.

✨ Increased Core Strength and Stability ✨

The muscles of the posterior chain including the lower back and glutes are an essential part of the core. A strong core is necessary for balance and stability and for transferring forces from the upper body to the lower body.

✨ Improved Endurance ✨

Many of the exercises that target the posterior chain are compound movements that involve multiple muscle groups working together. These types of exercises involve increased energy expenditure and can therefore help increase our patient's endurance.

✨ Facilitates Functional Strength ✨

By working the posterior chain we can improve our patient's ability to perform everyday functional activities. Many of our patient's everyday activities involve movements that are worked when training the posterior chain such as bending, lifting, pushing, pulling, and walking.

✨ How to Strengthen Your Posterior Chain Muscles ✨

There are many posterior chain workouts you can incorporate into your patient's treatment program to help with any of the limitations above.

Posterior chain strength can be increased with compound movements that work the entire body, progressive overload, balance activities, extension exercises, low back exercises, and hamstring and calf exercises.

✨ Posterior Chain Exercise for Stability and Strength ✨

Many posterior chain exercises can work the entire posterior chain.

Watch the video for 3 exercises we like to incorporate into our patient's treatment sessions to target the posterior muscles.

✨ Cueing Proper Form and Technique During Posterior Chain Work ✨

As we know we can not just list the exercises that we are doing with our patients and expect to get paid for it. We MUST also be documenting our skill and why WE had to be doing the exercises with our patients.

Some of the skilled cues we could be providing are...

"Make sure your starting position is correct with feet shoulder-width apart and shoulders over hips over ankles."

"With kettlebell swings make sure to use hip hinge movements and not arms with bringing your hips back and then hips forward to move the kettlebell."

"With hip hinges keep your back straight and move from your hips."

"Keep your core tight and avoid back extension."

"Squeeze your gluteus maximus to avoid excessive lumbar spine extension."

"During a barbell bend over row make sure to keep your shoulder blades squeezed."

"Keep your feet flat on the floor and upper back straight."


00:00 Introduction
00:15 Evidence-Based Practice
00:33 Kettlebell Swings
01:23 Good mornings
02:05 Bridge