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Strengthening The Posterior Chain

Posted By: Eric- Fitness Together Newtonville on 01/11/2011

The posterior chain muscles consisting of the hamstrings, glutes, and lower back help keep our knee's healthy, along with helping us perform better in sports. Strengthening the posterior has many benefits. 

1.) Keeping the Knee's Healthy

The hamstrings keep the knee in "place".  Many people (especially women), are quad dominant.  Being quad dominant puts unneeded strain on the joint and makes a person more susceptible to ACL injuries.  Strengthening the hamstrings will help the quad/hamstring discrepancy and help combat knee pain 

2.)  Better Acceleration

The hamstrings are the prime mover when it comes to sprinting.  Strengthening this muscle helps especially in the acceleration phase of running.  Strength training for running should always include posterior chain work!

A few movements that you can perform to strengthen the posterior chain include:

-Stiff Legged Deadlift

-Romanian Deadlift

-Glute and Ham Raise

-Lunges (performed with a wide step)

-Bridges

Choose 2-3 of these movements and perform 3 sets of each, 3 times per week.  This will help improve posterior chain strength and fight off knee injuries resulting from imbalances!

-Eric

Fitness Together Newtonville