10 Best Posterior Chain Exercises for Stronger Lifts

by WCWadmin | Jun 26, 2023 | Wellness

Exercising is overall great for your body’s health. But if your workouts target specific areas of your body, it is highly possible that you will obtain the desired results in a short period of time. The same goes for posterior chain exercises.

Posterior chain exercises for stronger lifts are responsible for building and toning the muscles at the back of your body. Flexibility and coordination is also an advantage of these exercises. Lifting weights exert more pressure on your muscles. Don’t forget to add a healthy diet to your workout routine.

Table of Contents

1. What is a Posterior Chain?
2. What are Stronger Lifts?
3. 10 Best Posterior Chain Exercises For Stronger Lifts

3.1. Kettlebell Swing
3.2. Romanian Deadlift
3.3. Chin-Ups
3.4. Pendlay Row
3.5. Cobra
3.6. Cable Pull-Through
3.7. Hip Thrusts
3.8. Barbell on the Back
3.9. Barbell/Dumbbell Row
3.10. Kettlebell Deadlift

4. Importance of Posterior Chain Exercises
5. FAQs

5.1. Are Posterior Chain Exercises Great for Pelvic Mobility?
5.2. Does Muscle Mass Increase with Posterior Chain Exercises?

6. Conclusion

1. What is a Posterior Chain?

The muscles at the back of your spine and legs are called the posterior chain muscles. They extend down from your skull to your calf and glutes. These are the most important muscles in your body as they strengthen an athlete’s explosiveness.

These muscles make up the posterior chain including the erector spine muscles, gluteus maximus, hamstrings, and calf muscles. Posterior chain muscles are responsible for straight body posture and hip joint mobility.

2. What are Stronger Lifts?

The lifting of heavy weights with proper form and technique is involved in stronger lifts. It increases muscle mass as well as strengthens your body muscles.

The increase in weight must be gradual. Avoiding overtraining reduces the chances of injury. Consistent training and proper nutrition are a must.

3. 10 Best Posterior Chain Exercises For Stronger Lifts

It targets posterior chain muscles only but effects can be seen in your whole body. Even your mood becomes better after just a session of the following exercises.

3.1. Kettlebell Swing

Kettlebell swings are great for the posterior chain and cardiovascular fitness. This exercise targets the muscles of the posterior chain which includes the glutes, hamstrings, and lower back. It is also beneficial for your core muscles.

To perform kettlebell swings:

Stand with your feet shoulder-width apart.
Hinge at your hips and grab the kettlebell with both hands.
While keeping your arms straight, swing the kettlebell between your legs.
Meanwhile your chest must be up with your back in a straight position.
When you reach the other end of the swing, drive your hips in the forward direction and squeeze your glutes.
Bring the kettlebell across your shoulder height with your arms in a straight position.
Repeat the whole exercise for 6 minutes and rest for 1 minute between each rep.

Number of Reps	Time	Rest
17 Reps on Each Side	6 Minutes	1 Minute

Kettlebell swings are recommended for conditioning exercises. For stronger lifts, you must start with a lighter weight and then gradually increase the weight.

3.2. Romanian Deadlift

The Romanian Deadlift (RDL) is a posterior chain exercise designed especially for strengthening your hamstrings and glutes. It also aids in developing a great body posture.

To Perform the Romanian Deadlifts:

Stand with your feet hip-width apart with the barbell in front of you on the ground.
The barbell must be close enough that it touches your legs.
Hinge forward at the hips while keeping your back straight and knees slightly bent.
Grab the barbell and stand straight while squeezing your glutes.
Pause in the standing position for a second and lower the barbell back to the ground.

The Romanian deadlift is different from the conventional deadlift as it concentrates on the eccentric or lowering phase of the lift. That is why it is recommended for building hamstring and glute strength. Keep your back straight and your core engaged to avoid injuries.

Number of Reps	Time	Rest
8-15 Reps on Each Side	5 Minutes	60 Sec

3.3. Chin-Ups

Chin-ups primarily target the upper back muscles. These are performed by hanging from a bar with your palms facing your body and pulling your body upward until your chin is above the bar.

To Perform Chin-Ups:

Stand in front of a pull-up bar and hold the bar with your palms facing your body.
The bar must be high enough that your feet must not touch the ground.
Your hands must be slightly wider than the shoulder-width distance.
Engage your back muscles and pull your body towards the bar until your chin is above the bar.
Inhale when you go up the bar and exhale when you appear in the original position.
Repeat the exercise for 5 to 6 minutes.
Increase the reps of the exercise when you feel complacent with existing weight.

Number of Reps	Time	Rest
12 Reps on Each Side	4 Minutes	60 Sec

3.4. Pendlay Row

Pendlay row is a weightlifting exercise that targets the upper back muscles: latissimus dorsi, and trapezius. It was named after the weightlifting coach, Glenn Pendlay. It is a variation of the bent-over barbell row. When compared with the bent-over barbell, pendlay row allows you to reset your form and generate more power on each repetition. It allows your body to lift heavier weights and build more strength in your upper back muscles.

To perform pendlay row exercise:

Stand in front of the barbell with your feet hip-width apart.
Grab the barbell by bending your knees. Your grip on the barbell must be an overhand grip.
Your back must be straight and your shoulders lifted.
Pull the barbell towards your chest, keeping your elbows close to the body.
After lifting the weight, you will feel a contraction in your chest.
As the barbell reaches your chest, lower it back to the initial position.

Number of Reps	Time	Rest
15-20 Reps on Each Side	8 Minutes	1 Min

3.5. Cobra

Although there aren’t any weights involved in cobra, this exercise allows you to build flexibility.

To perform the cobra exercise:

You must lay by facing down on the ground.
Keep your arms by your side and rotate your hands in such a way that your thumbs are pointed towards the roof.
Lift your chest off the ground and squeeze your glutes.
Hold the position for at least 1 minute and repeat the exercise at least 5 times.

3.6. Cable Pull-Through

The cable-pull-through is an exercise that targets the glutes, hamstrings, and lower back muscles. It is performed using a cable machine, which provides resistance across a wide range.

To perform cable-pull through:

Stand straight across the cable machine facing the opposite side.
Keep your feet shoulder-width apart and straighten your back.
Grab the rope handle with an overhand grip.
Hinge at the hips and push your hips back as you lower yourself towards the ground.
Keep your back flat and your head upward.
Squeeze your glutes and push your hips forward as you stand back up to the starting point.
Pull the rope handle up and forward as you rise.

Number of Reps	Number of Sets	Time	Rest
8-15 Reps on Each Side	2-3 Sets	5 Minutes	2 Min

3.7. Hip Thrusts

Hip thrusts are a lower body strength exercise. They are responsible for glute strength along with building endurance in the hamstrings.

To perform hip thrusts:

Sit on the ground with your back against the bench or any elevated surface.
Your feet must be flat on the ground, with bent knees and feet hip-width apart.
Roll a barbell over your legs until it rests across your hip bones.
Engage your glutes and lift your hips off the ground until your body is in a straight position. In short, lift the barbell with your hips.
Lower your hips back to the initial position and keep your glutes and hamstrings tense.
Inhale as you lift the barbell and exhale when you come down on the ground.

Number of Reps	Number of Sets	Time	Rest
5-8 Reps on Each Side	3-5 Sets	6 Minutes	60 Sec

3.8. Barbell on the Back

Barbell on the back is also called “Good Morning”. It is another form of Romanian deadlift. This exercise provides a much greater bend at the hips than the simple barbell squat. The difference between the two is that the barbell on the back builds more flexibility than the barbell squat. It is also good exercise for your hip flexors.

To perform barbell on the back:

Lift the barbell on your upper back just below the base of your neck.
Squat down bending at your hips and knee until your thighs are parallel to the ground.
Squeeze your glutes and your hips must be protruding out, unlike the barbell squat.
Arrive at the initial position and complete 3 sets of 6-8 reps for the exercise.

Number of Reps	Number of Sets	Time	Rest
6-8 Reps on Each Side	3 Sets	10 Minutes	2 Min

3.9. Barbell/Dumbbell Row

Barbell/Dumbbell rows not only target your glutes and hamstrings but also target your upper body muscles. It can also be performed with a single arm. By performing the single-arm barbell row, the whole exercise intensifies and leaves a more long-lasting effect on your posterior chain muscles.

To perform barbell row:

Stand with your feet shoulder-width apart.
Bend at your hips to grab the barbell with both hands.
Your position must be that the inside of your elbow joint grazes your knee.
Lift the barbell up and hinge your hips while putting pressure on your thighs and glutes.
You can also lift the barbell to your chest and it will target the muscles of your back.

Number of Reps	Number of Sets	Time	Rest
8-20 Reps	4 Sets	15 Minutes	2 Min

To perform single-arm dumbbell row:

Place your leg on a bench and secure position with your hand on the bench.
Your upper body must be parallel to the floor.
With your free hand, lift the dumbbell.
Hold the weight and make sure that your lower back is straight.
Breathe out and lift the weight to the side of your chest
You will notice that your back muscles contract when you lift the weight.
Breathe in as you go down.
Repeat the movement with your other arm.

Number of Reps	Number of Sets	Time	Rest
6-8 reps on each side	3-4 sets with each arm	10 minutes	1 min

3.10. Kettlebell Deadlift

Kettlebell deadlift is an exercise used to build body strength. Core stability is also one of the benefits of kettlebell deadlifts. In short, you lift the deadlift with your hips without putting much pressure on your back.

To perform kettlebell deadlifts:

Stand with your feet shoulder-width apart.
Hinge at the hips while bending your knees slightly. Your back must be straight.
Grab the kettlebell with your hands with an overhand grip.
Your arms must be straight as you lift the kettlebell.
Breathe in while lifting the kettlebell and breathe out as you go back to the initial position.

Number of Reps	Number of Sets	Time	Rest
5-12 Reps	3-4 Sets	10 Minutes	40 Sec

4. Importance of Posterior Chain Exercises

Posterior chain exercises are great for building strength in your back muscles.
The most visible change that you feel in your body is your fast pace. Even if you aren’t an athlete, your body will develop explosiveness.
The above-mentioned exercises are specifically listed for you to develop stronger lifts.
The muscles of the posterior chain are crucial for maintaining a great body posture. Strong glutes and hamstrings keep the spine in a perfect position that eventually leads to a great body posture.
Working out displays immediate changes to your body. An increase in metabolic activity is the most obvious change after performing posterior chain exercises.

5. FAQs

5.1. Are Posterior Chain Exercises Great for Pelvic Mobility?

Pelvic Mobility is one of the core benefits of posterior chain exercises. The hip hinge joint develops great flexibility that makes movement easy for individuals.

5.2. Does Muscle Mass Increase with Posterior Chain Exercises?

Definitely, an increase in muscle mass is also an essential factor. More nutrients and supplements reach your muscles. Along with strengthening, your muscles also gain mass.

6. Conclusion

After reading this article, you are fully aware of how crucial posterior chain exercises are for your fitness. They not only shape your muscles but also develop strength and coordination. And do not forget to add a proper nutritious and healthy diet to your routine for fast results.

It is important to link other factors such as sleep and rest to your workout routine. It will leave an immensely positive effect on your body.

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Why Muscle Density Matters & How To Build It

by WCWadmin | Jun 22, 2023 | Health

Have you ever wondered why some people seem to have more toned and defined muscles than others? It’s all about muscle density.

In this post, we will explore the concept of muscle density, why it matters, and how to build it. Building muscle density can be a game-changer.

So let’s dive in and discover the secrets of building a more dense and toned muscular body.

Table of Contents

1. Understanding Muscle Density
2. Defining Factors of Muscle Density
3. Muscle Density Vs. Muscle Size
4. Benefits of Building Muscle Density
5. How To Build Muscle Density – Useful Tips
6. Mistake That People Do When Building Muscle Density
7. FAQs
8. Final Words

1. Understanding Muscle Density

Muscle density is a term that is often used interchangeably with muscle tone or muscle definition. However, it is essential to note that muscle density is a distinct concept that refers to the amount of muscle mass packed into a specific space.

It is determined by the size and number of muscle fibers and the amount of connective tissue and other substances in the muscle.

2. Defining Factors of Muscle Density

Several factors that can affect muscle density are: genetics, age, gender, diet, and regular exercise routine.

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” – Rikki Rogers

2.1. Genetics

Genetics plays a significant role in determining muscle density. Some people are born with more muscle fibers or a more substantial potential for muscle growth than others.

That is why some individuals are naturally more muscular or have an easier time building muscle mass than others.

2.2. Age

As someone, whose muscles tend to naturally decrease. It is due to various factors, including a decrease in hormone production, a decline in physical activity levels, and a loss of muscle mass due to inactivity or injury.

2.3. Diet

Diet plays a crucial role in building muscle density. Adequate protein intake is essential for muscle growth and repair, while carbohydrates and fats provide the energy needed to fuel workouts and support recovery. Hydration is also crucial to muscle function and overall physical well-being.

2.4. Exercise

Regular exercise is key to building muscle density. The type and intensity of exercise, the frequency, and the duration of workouts can all affect muscle density.

Moreover, exercises are helpful for muscle contraction and movement. It directly aids in impaired muscle metabolism for healthier and sustained muscle gain.

3. Muscle Density Vs. Muscle Size

It is important to note that muscle density is different from muscle size. While increasing muscle size can contribute to an increase in muscle density, it’s possible to have large muscles that are not particularly dense.

This is because muscle size is determined mainly by the volume of muscle tissue, while the amount of muscle tissue in a given space determines muscle density.

Some athletes and fitness enthusiasts focus more on building muscle density than size. They consider muscle density better because they feel it has a greater impact on their strength.

4. Benefits of Building Muscle Density

Building muscle density is not just about looking good in a swimsuit or impressing others with your physical strength. It has many health benefits, including improved athletic performance, bone health, increased metabolism, and a reduced risk of chronic diseases.

4.1. Improved Athletic Performance

Muscle density is directly related to strength and power, which are essential for optimal athletic performance. Athletes who focus on building muscle density often see improvements in their speed, agility, and explosiveness, as well as their ability to generate force and withstand physical stress.

4.2. Better Bone Health

It also plays a vital role in maintaining strong and healthy bones. As muscles contract and pull on bones, they stimulate bone growth and help prevent bone loss. Over time, if the body remains inactive bone, bone density naturally decreases, increasing the chances of osteoporosis and fractures.

4.3. Increased Metabolism

Muscles are metabolically more active than fat, which burns more calories at rest. Therefore, increasing muscle density can support weight loss and lead to increased metabolism.

The increased muscle mass that comes with making muscle density helps improve insulin sensitivity, reducing the risks of diabetes and other metabolic disorders.

4.4. Reduced Risk of Chronic Diseases

Building muscle density also helps reduce the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s. As a result, muscle tissue produces chronic inflammation, a key contributor to many chronic diseases, and can be reduced with anti-inflammatory cytokines.

Furthermore, it is associated with a lower body mass index (BMI) and decreasing levels of visceral fat, both of which are risk factors for chronic diseases.

5. How To Build Muscle Density – Useful Tips

Now that we’ve explored these benefits of building muscle density, let’s discuss some tips for achieving this goal. Building muscle density is an achievable goal for anyone willing to invest time and intelligent effort.

While it may seem daunting initially but the process is simple and can be broken down into key steps.

5.1. Focus on Resistance Training

Resistance training which involves weights, resistance bands, and bodyweight exercises to build strength, is the most effective way to build muscle density.

Aim to incorporate resistance training into your workout routine at least two to three times per week, focusing on compound exercises such as squats, deadlifts, and pull-ups that work for multiple muscle groups simultaneously.

5.2. Use Progressive Overload

Progressive overload, which gradually increases the weight or resistance used during workouts, is essential for building muscle density.

As your muscles adapt to a certain weight or resistance, you must continually challenge your limits by gradually increasing weight and resistance. It will stimulate muscle growth and help you build density over time.

5.3. Prioritize Nutrition

Proper nutrition is essential for building muscle density. Aim to consume a protein-rich diet necessary for muscle growth and repair.

Additionally, carbohydrates and fats provide the energy needed to fuel workouts and support recovery, while adequate hydration is essential for muscle function and overall health.

Moreover, consider incorporating practices such as foam rolling, stretching, and Sauna massages to help reduce muscle soreness, support recovery and improve flexibility.

5.4. Resistance Training

Resistance training is the most effective way to build muscle density. This type of training involves using weights, machines, or your body weight to challenge your muscles.

When you perform resistance exercises, your muscles are forced to work harder than they would during everyday activities, which stimulates them to adapt and grow stronger. Compound exercises that work simultaneously for multiple muscle groups are the key to getting the most out of resistance training.

Incorporating these exercises into your workout routine allows you to work for multiple muscle groups, leading to faster muscle growth and increased muscle density.

5.5. Progressive Overload

To continue building muscle density over time, gradually increasing the amount of weight you’re lifting is essential. This concept is known as progressive overload, vital for building muscles.

Gradually increasing your weight will force your muscles to adapt and grow stronger. One effective way to incorporate progressive overload into your workouts is to use a “pyramid training technique.”

It involves gradually increasing the weight you lift with each set while decreasing the number of reps you perform. For example, start with a set of 10 reps at a moderate weight, then increase the weight and decrease the number of reps for your second set, and so on.

5.6. Rest & Recovery

Rest and recovery are as important as your workouts for building muscle density. During the rest and recovery, your body repairs and rebuilds this tissue, making your muscles stronger and denser.

Ensuring to give your muscles time to rest and recover between workouts. Aim to take at least one rest day per week and get adequate sleep each night. Moreover, consider incorporating stretching and foam rolling into your routine, as this can help improve flexibility and reduce muscle soreness.

6. Mistake That People Do When Building Muscle Density

Building muscle density is a complex process that requires hard work, consistency, and patience. However, despite our best efforts, we often make mistakes that can sabotage our progress. Let’s discuss common mistakes to avoid when building muscle density.

6.1. Mistake 1: Overtraining

Many believe that the more you train, the faster you will see results. However, overtraining can be counterproductive and can even lead to injury.

Your muscles need time to recover and grow; frequently training them can hinder this process. Instead, focus on a balanced workout routine for adequate rest and recovery.

6.2. Mistake 2: Not Eating Enough

Muscles need fuel to grow, which comes from the food we eat. If you eat enough calories, your body will have the necessary nutrients to build muscle density.

Ensure you consume enough protein, carbohydrates, and healthy fats to support your workouts and recovery.

6.3. Mistake 3: Neglecting Compound Movements

Compound movements are some of the most effective exercises for building muscle density. They target multiple muscle groups at once and allow you to lift heavier weights, which can lead to more significant gains.

Pay attention to these fundamental exercises with isolated workouts.

6.4. Mistake 4: Not Tracking Progress

If you’re not tracking your progress, it’s challenging to know whether or not you’re making progress. Keep a log of your workouts, track your weight and body measurements, and keep the record. This information will help you adjust your workout routine and nutrition plan.

6.5. Mistake 5: Stagnant Workout Routine

Our bodies are excellent at adapting to stress, including exercise stress. If you’re doing the same workout routine for weeks and months, your body will adapt, and you will eventually hit a plateau.

To avoid this, mix up your workouts regularly. Change the exercises, the number of sets and reps, and the intensity to keep your body guessing and stimulate muscle growth.

6.6. Mistake 6: Neglecting Recovery

Recovery is just as important as your workout routine. Your muscles need time to repair and recover after intense exercise. Neglecting recovery can lead to burnout and injuries hindering your progress.

Ensure you get enough sleep, take rest days, and use recovery techniques like foam rolling and stretching.

6.7. Mistake 7: Focusing Too Much on Supplements

Supplements can help support your workouts and recovery, but they are not a magic solution. Refrain from relying too heavily on accessories; neglect your diet and workout routine. Focus on whole foods and ensure your diet meets your nutritional needs.

7. FAQs

7.1. Do Amino Acids Build Bigger Muscles?

Amino acids are essential for building muscles but do not directly lead to bigger muscles. Instead, they are the building blocks of protein necessary for muscle growth and repair.

7.2. How Does the Body Use Ingested Protein To Build Muscles?

The body breaks down ingested protein into amino acids, synthesizing new proteins required for muscle growth and repair. This process involves the activation of signaling pathways that stimulate protein synthesis and incorporate amino acids into muscle fibers.

7.3. What Is the Role of Protein In Muscle Growth?

Protein provides the necessary amino acids required for repairing and muscle tissue growth. When combined with resistance training, protein intake can increase muscle protein synthesis, increasing muscle mass over time.

7.4. What Are Some of the Best Foods To Build Natural Muscles?

Some of the best foods to build natural muscles include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. These edibles are rich in protein and other vital nutrients.

8. Final Words

Muscle density is a vital aspect of overall health and fitness. Building muscle density can improve athletic performance, bone health, and metabolism and reduce the risk of chronic diseases. Genetics, age, gender, diet, and exercise routine affect muscle density.

Resistance training, progressive overload, and proper nutrition are essential for building muscle density. You can build a more influential and healthy body by incorporating these tips into your workout routine. Remember that building muscle density takes time and effort, but the results make the effort worth it.