Re: Best Posterior Chain Exercises


with sprinters we also alternate between most of the exercises described above

when they are heavy loading on squats we tend to chose lighter compressive loading posterior work – cable (rope or band) pull throughs/ reverse hyperextensions are great msucle loader and low compressive (even decompressive on spine)

for explosive work we do pull thrus again (explosively) dumbell or kettlebell lumberjacks and bent leg (bum right out) explosive good mornings

and for strength romanian DLS / often with a stability exercise like one leg stiff leg deadlifts and heavy good mornings

we try to be aware of the total compressive and flexion/extension loads on the lumbar spine – sprinters are often very explosively strong thru leg and butt posterior chain but also a little weaker and hypermobile thru lower lumbar

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