How to Strength Train the Posterior Chain
The posterior chain consists of the hamstrings, glutes and lower back muscles. These muscles are part of the body's “core,” and directly correlate to athletic performance. Too many people stick to abdominal training for the core, when the posterior chain is just as important. Add the following exercises to your abdominal routine and you will have a core like a tree trunk.
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Instructions
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Use a barbell or dumbbells to perform the dead lift. Using a barbell, place your feet shoulder-width apart, or slightly wider. Place your toes even with the barbell and perpendicular to it. To complete, bend the knees at a 45-degree angle and grip the barbell with your arms just outside of your knees. Keep your back straight and pull the bar up and towards your body until you are standing completely erect.
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Also using dumbbells or a barbell, perform Romanian dead lifts, also known as stiff leg dead lifts (SLDL). Place your feet no more than 4" away from each other. Move your hips backward, as if you are trying to touch a wall behind you with your backside. Your body weight should be transferred to the heels as the dumbbells descend. Keep the dumbbells close to your body and bend forward with a straight back until you feel a good stretch in the hamstrings. Finish the movement standing erect.
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Using a Roman chair, perform hyperextensions, an exercise that is at the base of every professional power lifter’s weightlifting routine. Place the pad of the chair at the top of the hip flexors. Begin with your body completely straight. Your hands can be behind your head or crossed in front of your chest. To complete, bend from the waist, keeping the back straight, until you feel a good stretch in the hamstrings. Return to starting position. Make sure to squeeze the gluteus muscles as hard as possible at the top. Start using body weight until you can complete sets of 15 repetitions. You can advance the movement by holding weights in front of your chest.
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Tips & Warnings
Build proper form before trying to complete any of these exercises with heavy weights. Once you have perfected your form on the dead lift, you may want to purchase hand and wrist straps to help you grip the barbell. If you cannot purchase straps, grab the barbell with one hand in an overhand position and the other underhand.
While weight training can be safe and effective for youths, individuals who have yet to reach their full height should avoid heavy dead lifts. Growing people have extra space inside the joints, which makes them more flexible, but it also raises the risk of serious injury. Young people can perform these movements but should not touch a weight they cannot lift for less than 5 to 8 repetitions.
