Posts Tagged ‘posterior chain’

Four Steps to Increase Athleticism

Thursday, June 9th, 2011

Last year I wrote a series of articles titled ‘Athletic Development’. The series provides a guide to training with an emphasis on performance. If you are not an Olympian then the chances are you are not anywhere near your genetic athletic potential,  and while the series isn’t about taking an average Joe and turning him into Chris Hoy, it is about taking an individual and aiding their knowledge – allowing them to maximize their potential!

 Have a read through the articles and apply the basic template into your regime.

Athletic Development: The Posterior Chain
This article is all about the hamstrings, glutes and lower back.
Athletic Development: The Kinetic Chain
In the second post of the series the whole body, working as one (efficiently), is discussed.
Athletic Development: Muscle Armour
This article is all about muscle building.
Athletic Development: Conditioning
The final article of the series deals with the broad topic of conditioning.

The ‘Athletic Development’ series will give you a good base to work from so don’t be affraid to try something new.


November: Exercise of the Month

Friday, November 5th, 2010

Natural Glute/Ham Raise

The glute/ham raise is fantastic exercise for the posterior chain because it trains the hamstrings, glutes and lower back in knee flexion. It is an exercise that is not often seen in commercial gyms, but as with all the other ‘FMT Exercise of the Month’ posts, this is an exercise that provides the ‘biggest bang for your buck’. In fact, I view this exercise as a crucial movement for quick progress in my programming. I’ll often have clients that start of with 2 sets of 3 reps (because it’s so tough) and by the time they’re up to 3 sets of 6 reps (and beyond) their running speed, jumping ability and all over lower body strength increases dramatically!

The stiff leg deadlift is often regrarded as the best way to train the hamstrings, and while it is a good movement, it is performed with hip flexsion. This means you could load up 120kg on the bar and complete 4set of 8reps on the stiff leg deadlift, but could you do 4 sets of 8 reps with bodyweight of glute/ham raises?

Don’t be concerned if you do not have a glute/ham machine – the video below shows how to perform this in a regular/comercial gym.

Instead of reinventing the wheel and explaining why the posterior chain is so important, you can read an article I posted earlier in the year that covers everything you need to know.

Give this exercise a go and your hamstrings will thanks you, as will your back squat, and running speed!