One of the latest trends in the world of strength and conditioning is "training the posterior chain" that is, working on the major muscles located on the backside of the body, such as the hamstrings, glutes and erector spinae. Why the recent interest? Because research has shown that strengthening these muscles is one of the best ways to make athletes run faster and jump higher. But besides prescribing leg curls to isolate the knee flexion function of the hamstrings, most coaches don’t know how to isolate the other posterior chain muscles for maximum results.
It’s time to take glute training seriously. Why? Because the glutes (i.e., gluteus maximus, medius and minimus), working with the hamstrings and lower back muscles, help extend the torso and pull the pelvis backward (Figure 1) and also provide most of the muscle power needed for jumping and running. Did you know that 45 percent of the muscle power from jumping comes from just the strength of the gluteal muscles?
Download a special advance BFS Magazine excerpt with the full article on the new BFS Reverse Hyper and training the complete posterior chain.
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