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

GLUTE / HAM EXERCISES

The Glute / Ham Bench is a very effective and popular piece of equipment to help the athlete train the Posterior Chain, and all the muscle groups involved, in a compound and synergistic fashion. Should you not have access to a Glute / Ham Bench, we include a “Nordic” version which only requires a Airex pad, long resistance mini band and a training partner, to hold your ankles.

Glute / Ham Raise: Razors

The Razor Curl is a variation that has several benefits. Due to its dynamic nature, the Razor Curl engages the hip flexors and extensors simultaneously, which can improve hip control and range of motion. The Razor Curl also emphasizes overloading the eccentric phase of hamstring contraction, which is important for deceleration and explosive movements. Finally, the Razor Curl is easier than the GHR, so beginners can perform it before working up to traditional GHR. 

• Begin from the Tall Kneeling position.
• Cross your arms across your chest, or leave them by your sides
• With your feet, push your knees into the thigh pad
• Engage your glutes and anterior core to maintain a neutral spine posture. Slowly lean forward, bending only from the knees.
• Ideally you should lower torso until you’re straight in line with your legs, parallel to the floor.
• From here, drive your hips back until your thighs are slightly beyond perpendicular to the floor
• Maintain your torso parallel to the floor throughout the entire movement
• Pause here and drive your hips forward to full leg extension
• Then drive your hips back to your feet and previous starting position