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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.
Technique. Hands grip the bar between the legs, toes point outwards at an angle. In conventional deadlift, hands are placed outside the legs. In general, foot placement in sumo deadlift is about twice shoulder width, lining up the shins with the rings on the barbell. Toes are pointed outwards around forty-five degrees, keeping the shin vertical ...
Press the barbell overhead, extending your arms fully while keeping your core tight and your back straight. Lower the barbell back down to your shoulders with control. Avoid arching your lower ...
The deadlift is a weight training and strength training exercise in which a loaded barbell or bar is lifted off the ground to the level of the hips, torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting exercises, along with the squat and bench press, [1] as well as a frequent lift in ...
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Hold a barbell at shoulder height, squat down, then explosively stand up and press the barbell overhead. Lower the barbell back to shoulder height, and repeat. Perform three to four sets of eight ...
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] and can be ...
The bench press or chest press is a weight training exercise where a person presses a weight upwards while lying horizontally on a weight training bench. The bench press is a compound movement, with the primary muscles involved being the pectoralis major, the anterior deltoids, and the triceps brachii. Other muscles located in the back, legs ...