Posterior chain

[wlmcrae]

Question: I'm weak on posterior chain and would like to hit it hard. Should I do so by using strictly posterior chain exercises for a program, or balance with 'front' exercises as well? If balance, how many times should I do chest vs back, quad vs. hams? I checked the stickies but didn't see anything really applicable.

PS. Female!

 

[SgtSlaughter]

Bent over rows are excellent.

Good Mornings.

Most free weight type core pulling movements will hit the post. chain.

 

[wlmcrae]

So, is it OK to create a workout based entirely on 'pulling' moves?

 

[mm107]

So, is it OK to create a workout based entirely on 'pulling' moves?

of course =]

SGT is right, all his excercises will help.

I like overhead BTN's. I feel my posteriour chain work to keep me straight.

But my deadlifts are what really help.

 

[wlmcrae]

Sorry, what's 'BTN'?

 

[mm107]

Sorry, what's 'BTN'?

Behind The Kneck

I actually can feel my spine working big time on these workouts as well as my abs.

 

[wlmcrae]

Sorry MM, my karma didn't go through! I'll have to spread some around and get back to you.

 

[enigma4dub]

have you considered added frequency? i.e. pulling multiple times per week?
you can pick one basic pull per day and really push them. if you want to work your pulls for a microcycle thats fine, but dont completely ignore your pushes either.

 

[wlmcrae]

OK, at the risk of sounding REALLY stupid, which moves count as 'pulls'? Sarge mentioned a couple above, but what are the others (eg. do chins count, etc)?

Increasing frequency makes sense - to balance out for a microcycle (say, 12 weeks) should I look at 2:1 pull to push moves?

Back to a balanced program after that of course.

 

[enigma4dub]

frequency should de applied to all your lifts really. but to emphasize certain movements during a microcycle you can manipulate volume and tonage. meaning more and heavier work. so you dont drop your presses your just not peaking them like the pulls, comprende?

example of pulls: deadlift. rows, chins. cleans, shrugging movements, etc. and of course there are many variations of each.

there are other excercises that work the posterior chain. i dont think anyone mentioned the most obvious... squats. hyper extensions and good mornings really hammer that area too.