posterior chain

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It’s Important To Train Hip Extension

I’m a huge fan of what I call puling or hip extension exercises to help develop athletic strength and power. Normally these are variations of the deadlift, Romanian deadlift, or good morning. These exercises develop the lower back, glutes, and hamstrings in a way that makes them all work together. This translates to sprinting, jumping, landing, throwing, hitting a baseball or softball, in fact many sports skills.   I do occasionally like to supplement other exercises to train this area...

Good Morning Variations

The good morning is a class of exercises that trains the hamstrings, glutes, and lower back. It does this in a way that forces these muscle groups to work together, which is a huge benefit for athletes. There are three primary variations of the good morning exercise: standing, seated, and the explosive good morning. Standing good mornings: Stand up with the barbell on the back of your shoulders. Set your feet hip-width apart, unlock your knees. Keeping your chest out...

Training the Hamstrings, Glutes, and Lower Back, Part 2

Training the Hamstrings and Glutes, Part 2 This posting will provide additional workouts, using mainly bodyweight exercises, for the glutes and hamstrings. We’ll cover the following exercises in this post: marching, inchworms, stability ball hip raises, and stability ball leg curls. Marching: Face the direction that you will be marching. Keep the left leg straight and swing it up from your hip, trying to lift it parallel to the ground. As you do this, reach across the body with your...

The Importance of Training the Hamstrings and Glutes

The hamstrings and glutes are extremely important muscles for athletes, yet they are often overlooked since they are behind the athlete and not often seen in the mirror. The hamstrings are a two-joint muscle, they cross the knee and the hip. They function to flex the knee (i.e. bring the heel towards the hip) and they also function to extend the hip (i.e. drive the foot towards the ground). There are three muscles in the glutes, the maximus, the medius,...