Posterior Chain Training Part. 1

In training any athlete I like to focus on developing and strengthening their “Posterior Chain” besides many other training aspects.

I was performing one of my full body strength programs at a local gym in Burlington today. I was talking a few “bodybuilders”, and when I say bodybuilders I mean guys that have no knowledge besides straight stets and isolation work.

Anyway, they started to ask me training questions on certain programs and techniques. As I began to describe how to increase strength and different theories and styles, their faces became blank.

In my training system, everyone of my clients are exposed to PCT (Posterior Chain Training) from athletes, weightless, and yes bodybuilders.

As I realized that these gym-goers have not heard about PCT, I thought it was appropriate to discuss how it may positivly affect any weekend warriors routine.

Let’s get right into it………..

Your Posterior Chain is a group of muscles that are known as semimembranosus (Hamstring), Bicep femoris (Hamstring), Gastrocnemius (calves), Gluteus Maximus, and Erector Spinae (low back). Strengthening your PC will increase speed, decrease injury, and is the key element to the squat and dead lift.

For the average active person, the PC is important to the quality of life. I can’t start to explain how many clients I have trained that improved their everyday life with simple these simple exercises. They feel better about themselves, posture improves, decreased lower back pain, and increase power in everyday exercises like walking and climbing stairs.

How can you incorporate PCT in your everyday routine?

Through my training principles I perform most of our PCT work in a Dynamic warm-up.

A warm-up is the begining part of your program that increases your HR and blood flow through dynamic (moving) motions. An example of a warm-up consist of back raises, abdominal work, glute/ham raise, and walking lunges. A warm-up should last between 5 - 10 minutes.

I will place my heavier PCT exercises on lower body days. This is done so our bodies are not overtaxed and over trained. PC muscles are used everyday, so they need a fair amount of time to rest.


These exercises consist of:

Back Raises
Band Pull Through
Step-Ups
Leg Curls
One Leg Squats
Reverse Hypers
DB DeadLift
One Arm DB Swing
Sled Training


With all exercise I cannot stress that form is crucial. Don’t look like a flopping fish in the gym. It will only lead to diminished results, and injury. Learn the proper form and execute it. If your a weekend bodybuilder, then drop your high nose, and descrease the weight to execute form!



I am not saying have a strong Posterior Chain and a weak Anterior Chain (chest, abdominals, deltoid, etc..) We need to have balance in all areas. This article just focuses on the importance and how to incorperate PCT to any routine.


Keep posted for more techniques and information to strengthen your Posterior Chain to be more fit and active!



Yours in Health and Fitness,

Adam