At Bootcamp this week there has been a strong bias on the muscles that you don’t always see in the mirror. In fitness parlance this is called the “posterior chain” with posterior simply meaning “back”. That is all the muscles along the back side of your body from the legs up to the shoulders.
There is a general tendency to only work those muscles that you can see in the mirror (hence the title). “I want a six pack” etc. It makes sense as this is the image that you present to people. The side effect of that, and the fact that many hours sat in an office desk atrophies your posterior chain, is a very weak and underdeveloped back of your body.
A good indicator of the strength of your posterior chain is the basic bodyweight lunge. You should be able to lunge with a big stride and keep your torso completely erect and stable with the back leg bent and knee touching the floor and the top of the front leg parallel with the floor. If you need to use your hands to support you or you can’t keep your torso upright you have a weak posterior chain.
Why is the posterior chain important?
Proper Muscular Balance
The very first reason why you must be sure to train the posterior chain is for good muscular balance. Those who only perform exercises for the front of the body will develop the front while the back muscles actually grow weaker.
Over time this can lead to a muscular imbalance which can not only cause poor posture but can also set you up for a number of long term injuries.
Good muscle balance will reduce the risk of a range of injuries and niggles including common problems with knees and the lower back.
Greater Strength Development
So many real life movements are compound exercises. That is they use a range of joints and muscles to allow the motion to take place. If you train the front of the body and neglect the back (which is used less frequently anyway in today’s sedentary work) then you will not develop your overall strength and this will make compound exercises more challenging.
Having greater strength allows for greater intensity which will help you with your weight loss and fitness goals.
Workout
Perform 3 sets to failure of bodyweight or assisted pull ups
