Insane In The Posterior Chain

image 1

We are a few weeks into our newest training cycle and we want to take some time to tell you why you should be showing up on Mondays. Monday’s we are focusing on developing the posterior chain but we are NOT using deadlifts this go round to do so. Instead our two major lifts are the Box Squat and the Barbell Hip Thrust. Here is an explanation about the why behind this.

Building a strong and functional posterior chain is crucial for optimal athletic performance and overall strength. Traditionally we do this by deadlifting (don’t worry we are not getting rid of deadlifts forever) but the box squat and the barbell hip thrust, can effectively target and strengthen the muscles of the posterior chain. By utilizing these exercises, you can unlock the potential of your glutes, hamstrings, and lower back, leading to improved performance and reduced risk of injuries. Let’s check out the benefits of these two movements :

Box Squat Benefits:

a. Glute Activation and Strength: Box squats place a significant emphasis on the glute muscles. When sitting back onto the box, you engage your glutes to powerfully extend your hips and rise back up. This movement pattern helps develop glute strength, power, and overall activation, contributing to a well-developed backside.

b. Hamstring Engagement: During the box squat, your hamstrings are highly engaged as they work in synergy with the glutes to extend the hips. The controlled descent and explosive ascent require considerable hamstring strength.

c. Lower Back Stability: The box squat reinforces proper lower back stability and strength. By engaging your erector spinae muscles, which support the spine, you can maintain an upright torso and prevent forward-leaning during the movement. This helps to protect your lower back and improve its overall strength and stability.

Barbell Hip Thrusts Benefits:

a. Glute Activation and Hypertrophy: Barbell hip thrusts specifically isolate and activate the glutes, making them one of the most effective exercises for glute development. The hip extension movement pattern maximizes glute activation, resulting in glute hypertrophy and improved strength and power.

b. Hamstring Strength: As you bridge your hips upward during a barbell hip thrust, the hamstrings play a vital role in hip extension. This exercise strengthens the hamstrings, contributing to their stability, power, and overall posterior chain development.

c. Lower Back Support: Barbell hip thrusts also engage the muscles of the lower back, promoting core strength and reducing the risk of lower back injuries.

d. Functional Hip Power: Strong glutes and hamstrings are essential for generating explosive hip power, which translates to improved athletic performance in activities such as sprinting, jumping, and lifting. Barbell hip thrusts can significantly enhance your ability to generate force through the posterior chain, leading to better sports performance and power development.

If none of this is important to you I will leave you with one more thought. If you want to be a better functioning human in society who not only is athletic but looks athletic, you gotta work on the posterior chain. IT’S TIME TO ADD SOME MASS TO THAT ASS.