King Joes Barbell Club
622 E.Drinker St. Dunmore PA 18512
The Key to Athletic SUCCESS!
The posterior chain involves muscles which are all too often neglected. The main muscles of the posterior chain are the hamstring muscles and the glutes. These muscles, when properly developed, create the potential for powerful hip extension. This is the movement critical to jumping high or exploding past a defender on the field
The posterior chain is what drives the human body, it is the true core. It consists of the hamstrings, glutes, spinal erectors, and even to some extent the lats. If you want to improve performance this area of the body has to be strong and in sync. One way to maximize posterior chain strength is with box squats as pictured above. The quadriceps take a back seat to the posterior chain (hip and lumbar extensors) when it comes to athletic performance. Compared to the quads, the glutes and hamstrings are more powerful muscles with a higher proportion of fast-twitch fibers.
ASSISTANCE EXERCISES THAT INCREASE THE STRENGTH AND POWER OF THE POSTERIOR CHAIN
Dead Lift: STIFF LEG DEADLIFTS RDL'S
Squat:
The Squat is one of the best-known lower extremity exercises because it allows for co-contraction of muscles (simultaneous firing of hamstrings and quadriceps), one of the keys to preserving joint integrity. Additionally, the squat is a very versatile exercise, offering many variations that target different muscle groups within the range of motion. For jumping sports, deeper squats can be used to activate more of the vastus lateralis to compensate for an overly developed vastus lateralis oblique.
Glute Ham:
The glute ham can be one of the best exercises used to activate all three muscle groups.
The Sled can be one of the best and most versatile training tools. It can help to develop a variety of different muscle groups through a number of different exercises. To develop the posterior chain athletes can perform a forward sled pull, a pull through, or pull to exercise. Additionally, the sled can be setup at games, the park or a training facility, giving trainers, coaches and athletes the ability to train in a number of locations.
Reverse Hyper:
Athletes can perform a number of variations of the reverse hyper to train the posterior chain. The best variations was patented by Louis Simmons, a strength coach at Westside Barbell. His version of the reverse hyper brings the hip and pelvis beyond 90 degrees which can maximally activate the lower back and glute muscles of the posterior chain. I recommend finishing a training session that includes heavy squats with reverse hypers because they offer some traction of the lumbar vertebrae.
HIGH PULLS
High Pulls are identical to a Clean without the
technique involved racking the weight on the shoulders
at the top.
Take your deadlift starting position and
accelerate the weight upward.
High pulls can be done
to the neck, chest or even belt height if one desires
to go very heavy.
BASIC POWER:
The posterior chain involves muscles which are all too often neglected. The main muscles of the posterior chain are the hamstring muscles and the glutes. These muscles, when properly developed, create the potential for powerful hip extension. This is the movement critical to jumping high or exploding past a defender on the field The posterior chain is what drives the human body, it is the true core. It consists of the hamstrings, glutes, spinal erectors, and even to some extent the lats. If you want to improve performance this area of the body has to be strong and in sync. One way to maximize posterior chain strength is with box squats as pictured above. The quadriceps take a back seat to the posterior chain (hip and lumbar extensors) when it comes to athletic performance. Compared to the quads, the glutes and hamstrings are more powerful muscles with a higher proportion of fast-twitch fibers. ASSISTANCE EXERCISES THAT INCREASE THE STRENGTH AND POWER OF THE POSTERIOR CHAIN The Squat is one of the best-known lower extremity exercises because it allows for co-contraction of muscles (simultaneous firing of hamstrings and quadriceps), one of the keys to preserving joint integrity. Additionally, the squat is a very versatile exercise, offering many variations that target different muscle groups within the range of motion. For jumping sports, deeper squats can be used to activate more of the vastus lateralis to compensate for an overly developed vastus lateralis oblique. The glute ham can be one of the best exercises used to activate all three muscle groups. The Sled can be one of the best and most versatile training tools. It can help to develop a variety of different muscle groups through a number of different exercises. To develop the posterior chain athletes can perform a forward sled pull, a pull through, or pull to exercise. Additionally, the sled can be setup at games, the park or a training facility, giving trainers, coaches and athletes the ability to train in a number of locations. Athletes can perform a number of variations of the reverse hyper to train the posterior chain. The best variations was patented by Louis Simmons, a strength coach at Westside Barbell. His version of the reverse hyper brings the hip and pelvis beyond 90 degrees which can maximally activate the lower back and glute muscles of the posterior chain. I recommend finishing a training session that includes heavy squats with reverse hypers because they offer some traction of the lumbar vertebrae. 
Dead Lift: STIFF LEG DEADLIFTS RDL'S
Squat:
Glute Ham:
Reverse Hyper:
HIGH PULLS
High Pulls are identical to a Clean without the
technique involved racking the weight on the shoulders
at the top.
Take your deadlift starting position and
accelerate the weight upward.
High pulls can be done
to the neck, chest or even belt height if one desires
to go very heavy.
BASIC POWER:
