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You may have heard of a small element called a "back chain". It's one of those phrases that coaches like to throw-along with "engage your core" and "just 10 seconds." But what exactly is the back-end chain and why are coaches and coaches always poetic, as if it's best since coconut oil or black leggings?
We asked the experts for the complete chaining of the back chain Here they share what it is, why it is so important and what you can do to strengthen your back chain (because you definitely want it afterwards).
What is the back chain?
"The back chain refers to all the muscles on the back of the body from the back of the head down to the heels," says certified strength and stamina alena Luciani, M.S., C.S.C.S., Founder of Training2XL. "These include your hamstrings, glutes, calves, lats, rotator cuff muscles, and Erector Spinae muscles."
The rear chain is a powerhouse: "It contains some of the largest and strongest muscles in the entire body," said Karena Dawn, certified personal trainer, nutrition coach and co-founder of Tone It Up. The muscles in the back chain play a major role in everyday activities, eg. As when lifting something on the ground, when sitting and standing or jumping.
Perhaps most importantly, "A strong rear chain helps reduce the likelihood of injury and protect your knees and back," says Katrina Scott, certified personal trainer, nutritionist and the other co-founder of Tone It Up.
Do not get us wrong: it's important to have a strong front chain muscles on the front of the body ̵
The result? A muscular imbalance between your front and rear chains. What this means: Risk of injury and bad posture, just to name a few. (No, thank you.) So it's time for us to know what a strong back chain can do to keep us strong, healthy, and injury-free in sports and life.
Why a strong rear chain is so important  1. Improve the attitude.
A weak rear chain may cause a decline. "Staying seated all the time can result in a tight chest, and without strong back muscles that pull back and hold your shoulder blades, you end up looking stooped," says Luciani. (See also: 7 Dumbbell Workouts to help you correct your muscular imbalance.)
Good news: Strengthening your back can help to improve your pain and reduce the symptoms associated with the neck of the text. (No gear at hand – try this weight-free posture training instead.)
2. Reduce the risk of injury.
"If there is an imbalance between the size and size of the cuboid and the thigh muscle, the knee becomes unstable and you become prone to lower body injuries such as ACL tears," says Luciani. Women participating in jump and pivot sports (football, rugby, gymnastics, etc.) are four to six times more likely to tear their ACLs than men in the same sports (for various reasons). It is therefore important that this is the case * not * the case.
Good news: "Adapting your rear chainstring to your front chain can help reduce the risk of ACL tears and other lower body injuries by stabilizing the knee," she says. (If you already have bad knees, try these gliding exercises.)
3. Run faster.
Stronger thigh muscles and glutes mean stronger legs, which equates to faster runs. "If you're a runner, you want to bullet-proof your back chain to keep your ankles, knees and hips healthy and ward off injuries," says Luciani. (That's one of the reasons CrossFit can speed you up.)
4. Lift harder.
Whether you're an Olympic weightlifter or a CrossFitter or just playing with dumbbells, a strong back of the head can help improve all your lifts. "With the CrossFit and Olympic Weightlifting, you make movements like" Snatch "and" Clean ", which require a lot of strength, and strengthening your thigh muscles makes them more explosive in these movements," explains Luciani. (By the way, this happens when women lift heavy weights.)
5. Improve metabolism.
Generally speaking, building muscle can help speed up your metabolism. Why? Your muscle mass largely determines your metabolic rate at rest – that is, how many calories you burn if you only have it. (Here's all the knowledge of why muscles help to burn fat and calories.) Because the back chain is made up of such large muscle groups (like the glutes and thigh muscles), this is the most important place for building muscle, says Wilson.
Should you strengthen your rear chain?
How do you know if you have a weak rear chain? TBH, if you read this, chances are you will strengthen your back chain. But here's a quick test: If you have a weak rear chain, you can actually see it by looking at your side profile in the mirror, says Luciani. Quickly take stock of your posture: are you rounded to the front? Is your butt flat? Are your quads coming out of your leg while your thigh muscles are lying flat? If so, it's time to make some PC profits.
Since the back chain consists of so many muscle groups, adding a "back chain tag" to your workout routine will not result. Rather, intelligent training throughout the week is sprinkled with exercises that work on different parts of the back chain. (How to plan a perfectly balanced week of training.)
The Best Posterior Chain Exercises
Squats, deadlifts, lunges, kettlebell swings, glutes, calf raises, cambers, overbends, and pull-ups BFFs, says certified personal trainer Alonzo Wilson, founder of Tone House, a group training studio in New York City.
But before you include these movements in your routine, fast PSA: shape is important. For example, a wrong deadlift can have exactly the opposite effect of what you want (injury). So before you charge the barbell, learn how to do a conventional dumbbell deadlift, then try out these three deadlift variants. (See also: 3 Most Common Deadlift Errors Probably Made by You) The same goes for the squat with the back and kettlebell variations. Use these tips to learn how to play kettlebell swing and follow these instructions to learn how to safely reset squats.
Do not forget your lats! Try this beginner lat workout, these six back-building moves, or improve your traction by trying these pull-up moves. (Related: 6 reasons why you've never pulled before)
It might be tempting to move your biceps or count your abs in the mirror of the gym, but next time you check your reflection, turn it Look around and look back. Then go ahead and look for this rear chain pump – you will not regret it.
"Many people in the gym neglect to work their back-chain together, but when they do, they learn how it helps them with other activities they enjoy in life and sports," says Dawn.