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Mike Julom, CPT, loves it because it builds posterior chain strength, targeting the lower back, glutes and hamstrings. How to do it: Stand with your feet hip-width and an optional barbell on the ...
A glute-hamstring developer, commonly known as a GHD machine, is a large, specialized piece of equipment that strengthens the posterior chain, primarily working the glutes, hamstrings, lower back ...
The primary exercises for developing the posterior chain are the Olympic lifts, squats, [1] good-mornings, bent-over rows, deadlifts, [1] pull-ups and hyperextensions. The common denominator among many of these movements is a focus on hip extension, excluding bent-over rows and pull ups. Working on hamstrings is also important.
Deadlifts are one of the most effective exercises for building total-body strength, particularly in the posterior chain, which includes the hamstrings, glutes, and lower back. This movement also ...
Back hyper-extensions on a Roman chair or the inflatable ball will strengthen all the posterior chain and will treat hyperlordosis. So too will stiff-legged deadlifts and supine hip lifts and any other similar movement strengthen the posterior chain without involving the hip flexors in the front of the thighs. Abdominal exercises could be ...
An 8kg kettlebell. Kettlebell swing (also known as Russian swing, double-arm swing or conventional kettlebell swing) is a basic ballistic exercise used to train the posterior chain in a manner similar to broad jumping. It involves moving the bell in a pendulum motion from between the knees to anywhere between eye level to fully overhead [1][2 ...
Hip thrusts are a crucial tool for enhancing posterior chain strength. By incorporating hip thrusts into your routine, you're targeting your glutes and maximizing your range of motion, increasing ...
Other benefits of the sumo deadlift include: Strengthening the quadriceps, glutes, hamstrings, and other muscles of the posterior chain. In addition to building strength and muscle mass, the sumo deadlift can be used as a rehabilitation exercise to overcome back injury. [3]