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 – Pins

Good Mornings off the Pins differ from traditional Good Mornings because the weight is completely unloaded from the body during the bottom portion of the lift, resting on the safety support bars. This eliminates an eccentric load and forces the athlete to become completely tight and stable before completing the accent. This quickly turning your CNS system off and then back on is the same thing you should be learning to do before you get hit or give a hit on the ice. Other than that, your technique is the same.

Good Mornings: Off the Pins

• 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
• With your back parallel to the floor, the bar should come to rest on the safety cross supports
• Pause here to momentarily allow all the weight to rest on the supports.
• Pause for 2 sec and then 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