Is training your posterior chain muscles about getting a svelte backside? I do not think so. These muscles are the unsung heroes behind your athletic performance, power, and stability. The “mirror muscle” of the biceps and abs gets all the attention, but it is the posterior chain that fuels explosive jumps, heavy lifting, or even simple everyday movements such as bending and standing tall.
The muscles you neglect will not only limit your progress in the gym, but they can also lead to injuries and imbalances. The posterior chain is your body’s engine, transferring power from the ground upward and enabling anything from sprinting to picking up groceries. Many people overlook this system due to their sedentary lives and aesthetics.
This guide will explain why backside muscles are essential, what they do, and how to develop them. Spoiler alert: Deadlifts, rows and other exercises are only the beginning.
S&C Priority on 1st: Build That Back
I’ve worked with athletes at all levels, from strength and power athletes to the average population of weekend warriors. One prevalent trend I’ve noticed among many people is a lack of understanding of how crucial the body’s backside is for overall fitness.
It’s easy to become fixated on the beach muscles of the front of the body (aka “show muscles”), such as your chest, biceps, abs, and quads, but actual performance is often found in the musculature of the posterior chain (aka “go muscles”).
Your hamstrings, glutes, lats, and upper back muscles typically influence the output and capability of movement patterns generated by the beach muscles on the front of your body.
Let’s look at the musculature that separates show and go muscles.
Long vs. Short Muscle Fibers
Longer muscles are often designed with parallel fiber configurations, which favor fast-twitch contractions and power generation. Many shorter muscles have pennated (wing-like) fibers, which have a higher concentration of slow-twitch/high-force capability.
When we look at the posterior chain muscle, we observe several lengthy muscles with parallel fiber configurations, which indicates they have a lot of power potential due to their movement patterns. Consider squatting, deadlifting, cleans, and sprinting.
Many times, the movements controlled by anterior (front-body) chain muscles can’t do as much because posterior (back-body) chain muscles are getting bigger.
Why Are Your Posterior Chain Muscles So Important?
If you care about your total strength and performance, everything involving your backside should be your top concern when selecting exercises.
Build your rear to generate power in the front!
Programming Methodology
Targeting the pulling muscles early in a session or before major push/press days is the best approach, regardless of the type of training split you use. Executing your meaty pulls first and focusing on proper technique helps prepare your body for maximum output in exercises such as the bench press and squat.
If you’ve developed substantial strength using anterior-chain-dominating exercises such as squats and bench press, you understand how the setup works. Start with a controlled full-body “pull” or eccentric lowering of the weight before performing the “push” or concentric portion of the lift.
The better you are at pulling with neuromuscular efficiency, the more likely you are to acquire strength/power in the concentric sections of other exercises that use similar joints.
All Posterior Chain Muscle Exercises
Here is a quick list of posterior chain dominant exercises, as well as instructions for performing them correctly.
- Barbell Bent Over Rows
- Pull Ups
- Face Pulls
- Back Workouts
- Power Cleans
- Clean Pulls
- Hamstring Exercises
- Lunges
- Conventional Deadlifts
- Romanian Deadlifts
- Deficit Deadlifts
- Sumo Deadlifts
Remember that your posterior chain power can determine your athletic performance, so make sure you devote enough time to it each week. Don’t forget about the unilateral job!
FAQ’s
What is the posterior chain?
The posterior chain is a group of muscles in the lower body that enable essential movements like standing, running, and carrying heavy items.
Why is my posterior chain weak?
Sitting at a desk causes bent knees and “off” posterior chain muscles, leading to tightness, weakness, and ineffectiveness due to prolonged sitting culture.
Do planks work the posterior chain?
Reverse planks work your posterior chain.
Unlike bodyweight exercises like the regular plank and push-up, which target the anterior muscles on the front of your body, the reverse plank focuses on your posterior muscles like the hamstrings, glutes, and lower back muscles.
