Posterior Chain Basics: Power ProductionPosted by: admin | Posted on: December 8, 2020
Firstly let’s examine what makes up the posterior chain (p. chain). For the purposes of this article, the p. chain is defined by the calves, hamstrings, glutes, and lower back. Essentially, the p. chain is made up of all of the muscles to the rear of your midline from your lower back to your heels. The word “posterior” is used anatomically to describe anything to the rear, hence the muscle group to our rear.
The function of the p. chain (amongst other things) is to extend the ankle, knee and hip joint. This is also known as triple extension. If you imagine being in the lower squat position, triple extension is the motion that is responsible for getting you back into the standing position. With this in mind, triple extension is power generation from the ground up in linear forward motion.
A handy advantage to having a strong posterior chain is extra protection from lower back injury. This is all too common in strength and power athletes, more so in the general public or gym punter who spends countless hours on arms, abs, chest, arms and arms. Developing the posterior chain It’s no secret, though it is widely neglected, (in this author’s gym anyway) to train in the movements you need to get strong in. For about 99.9% of us, that means training the triple extension. This is because a great deal of us generate postural imbalances from sitting down all day, causing the anterior chain (the muscles opposing the posterior chain) to remain shortened for prolonged periods of time. Cure = stretch the anterior chain and train the p. chain.
“How the heck do you do it?” you ask. Well, your best bet is completing any exercises that involve loaded or unloaded triple extension. Squatting is king. From a powerlifting and sports power coaching perspective, full depth squats are unrivalled when it comes to p. chain development. Don’t believe it? That’s cool, ask any strength and conditioning coach worth his or her weight in salt how they visually assess an athlete’s power production with no prior knowledge. Serious dollars would go on an answer like “the size of his/her ass”. Big powerful glutes generate big power, pretty simple.