POSTERIOR CHAIN EXERCISES

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Posterior Chain Exercises is an additional category often overlooked. These strength training exercises target the muscles on the backside including the glutes, hamstrings, calves and lower back. Strength in this portion of the “Power Zone” is imperative

GOOD MORNINGS

The Good Morning exercise is another variation to strengthen the lower back, hamstrings and the glutes, while working to improve both hip mobility and stability through the effective use of the hip hinge. The Hip Hinge movement is identical to the RDL. The difference being the bar is placed across the upper back is the same location as a Back Squat.

Good Mornings:

• Beginning from an athletic stance, stand with feet hip-width apart, facing the bar in the rack
• Next grab the bar with the same grip to bench, end of thumbs one finger width to smooth
• Place the bar across your lower traps in the same location when performing a Back Squat
• Slowly walk the weight back.
• Engage your core and hinge at the hips by pushing your hips back while keeping your back flat to lower your chest. Don’t just lean forward.
• Allowing a slight knee bend, lower the bar until you feel a stretch in your hamstrings
• Your back should get close to parallel to the floor at the bottom of the movement
• Contract your glutes to bring your hips forward, pressing through your heels to return to the starting position
• Maintain a head neutral, double chin position throughout