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Why Strengthen Your Posterior Chain Muscles?



The Posterior Chain is the backside of our body. It runs from your neck down to your ankles, with focus on upper and lower back, glutes and hamstrings. This kinetic chain of muscles work together to preform powerful movement.


Strengthening these muscles


1. Helps reduce low back pain

2. Improves posture

3. Boosts athletic performance

4. Prevents injuries


The posterior chain plays a critical role in supporting you during your daily activities. Unfortunately, sitting “turns off” the posterior chain muscles. This often leads to muscle imbalances, weakness, and tight hip flexors, which can wreak havoc on your lower back.


The good news? Regularly targeting the posterior chain can help counteract these imbalances and decrease the risk of injury to your lower back.


According to the American Council on Exercise (ACE), strengthening the posterior chain requires contracting and lengthening the muscles together, in a chain-like manner,


Swings like the gunslinger or dumbbell swing are best known for building explosive power while targeting the glutes, hamstrings, and quads. This exercise also requires a strong core and upper body strength.


This weeks Track of the Week “Rub My Back” includes the swing along with other firey back and butt moves to target the entire posterior chain to build strength, power and prevent injuries.


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