TOP 3 Science-Based Posterior Chain Movements (No Squats)

TOP 3 Science-Based Posterior Chain Movements (No Squats)


What’s up everybody Salama from MadeGains and welcome to another science-based weight training video. so I have Maida it with me We’re gonna go over the top three movements for targeting the posterior chain So the first movement we’re gonna look at is the hip hinge and this is where the majority of the movement is happening By braking at the hips with a slight bend in the knees there are many hip hinge variations and that’s why we’re categorizing these into movement patterns instead of just Exercises because any one of these exercises will target your lower back glutes and hamstrings The first comparison that we’ll make is with the Romanian deadlift versus the conventional deadlift it’s commonly believed that the Romanian deadlift is better at targeting the hamstrings than the conventional deadlift. A 2018 paper by Lee and others made this comparison and they actually found similar muscle activation and the biceps femurs Which is a muscle in the hamstrings when comparing these two exercises. in the same paper They actually acknowledged that the Romanian deadlift is believed to train the hamstrings more effectively But this research didn’t show it and another study from 2013 That compared the stiff leg deadlift and the conventional deadlift also found similar activation in the hamstrings. One thing you’ll notice when comparing these Exercises is a greater bend in the knees in the conventional deadlift This is why research has found greater quadriceps activation in lifts like the conventional deadlift the hex bar deadlift and even more so in the sumo deadlift where there’s more bend in the knees and a more upright position. So the takeaway from this and that the conventional deadlift is gonna be a better overall Lower body exercise since it has more quadriceps involvement But if you want an exercise that’s less taxing and less demanding and will target your hamstrings and your posterior chain in a similar Manner then the Romanian deadlift is a great option. The next movement that we’re going to look at is the hip thrust So the focus with the hip thrust is to target the glutes which are some of the most powerful muscles in your body The function is hip extension Which is driving the hips forward which is gonna be very helpful for locking out a heavy deadlift or any athletic performance that involves Sprinting they’re also great for people who want to build a nice butt several studies have compared various exercises to see which are best at targeting the glutes this 2019 systematic review that included 12 articles found that the hip thrusts out did Variations of the deadlift and the squat. So our go-to movement for training the glutes is going to be the hip thrust so one thing you want to keep in mind to make this most effective at hitting your glutes is Foot placement. Putting your feet too far away is gonna hit your hamstrings, having your feet too close to your body is gonna hit your quads, and what you want is your feet To be in line with your knees This is gonna be the best alignment for targeting your glutes the last movement that we’re gonna get into is the leg curl and This can be done with any exercise where you are breaking at the knee I’m sure many of you are familiar with the standard leg curl exercises But there are a couple more challenging ones that I’m gonna show you in a minute, but first Let’s talk about this concept of regional muscle activation in the hamstrings there’s a 2014 paper by Schoenfeld and others found that hamstring exercises that broke at the hips like a Romanian deadlift produce greater muscle activation and the Upper region of the hamstring while hamstring exercises that broke at the knees like a lying or seated electro produce greater muscle activation in the lower region of the hamstring So the practical application is to incorporate both a hamstring exercise that breaks at the hips and a hamstring exercise that breaks at the knees Here are two hamstring exercises that I found extremely Challenging and I want you guys to give it a try and let me know what you think below So this is a hamstring curl on a medicine ball with a hip bridge or hip raised position Now the goal is to keep your hips up while you’re doing it the entire time as you can see I’m completely struggling with this but I’m gonna work on it. The second exercise is a Nordic hamstring curl I’m sure many of you have heard about heavy negatives on the bench press or a bicep curl But this is like doing heavy negatives for your hamstrings. This exercise is extremely challenging

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