While the ‘mirror muscles’ like biceps and chest tend to get a disproportionate amount of attention, especially in bodybuilding and recreational gym-going circles, the BIG muscles of the posterior chain are critically important to strength and power generation, and because they are… well… so BIG, they also have an outsized (excuse the pun) role to play in hypertrophy.
The glutes (gluteus maximus) is the largest muscle in the body, and when combined with other assisting glute muscles like the gluteus medius, and other posterior chain muscles such as the spinal erectors, hamstrings, and latissimus dorsi, rhomboids, and trapezius, makes up over half of the body’s total muscle mass! Not only that, but they are critical muscles for performance of athletic and functional health activities like sprinting, lifting, carrying, and bracing, and for physical domains like power generation, speed, and agility. That’s why posterior dominant training has always been a mainstay of athletic training for all sports and why the key lifts in all weightlifting disciplines are heavily posterior dominant.
The effects of training the posterior chain appropriately is two-fold.
- Direct effects on strength, power, and hypertrophy of recruiting and stimulating these muscles.
- Indirect effects resulting from the types of exercises commonly used to target these areas and movements, especially the big compound lifts like deadlifts, squats, cleans, and snatches.
Whether you’re a seasoned athlete or a weekend warrior, a strong posterior chain offers a significant competitive edge.
- Enhanced Stability and Balance: Your glutes play a vital role in stabilizing your pelvis and hips. A strong posterior chain improves overall balance and control during dynamic movements, reducing the risk of falls and improving coordination.
- Injury Prevention: Weak glutes and hamstrings can put excessive stress on other joints like your knees and lower back, making you more susceptible to injuries. Strengthening these muscles helps to create a more balanced and resilient musculoskeletal system.
- Better Force Transfer: During athletic movements, power generated from the ground needs to be efficiently transferred through your body. A strong posterior chain acts as a powerful link, allowing you to generate and transmit force more effect.
So, training the posterior chain is more than just creating a well-rounded tush! It’s about creating a stronger, more powerful, and more balance body overall… And that is why I have developed a posterior-chain and glute specialisation program called ‘Cushty Booty’ (which is the Anglo-Romani term for ‘Good Work’).
Program details
Duration: 12 weeks
Primary goals: Increase strength and power by prioritising the glutes and posterior chain musculature.
Training: 3x per week.
Additional activity can be included if desired, and if one can recover optimally from it.
Total dedicated training time: ~2 hours per week.
