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How To Train Your Posterior Chain

Almost every session with our physical therapists at Made 2 Move will involve training your posterior chain in some fashion because of how necessary it is in the gym and activities of daily life. But what exactly is the posterior chain and why is it so important?



What is the posterior chain?

“On the front of the body are the ‘show’ muscles,” says Jim Smith, CPPS, a strength coach and owner of Diesel Strength & Conditioning. “The posterior chain is the ‘go’ muscles.” They’re the muscles that help you sprint, deadlift heavy, or stand up tall for a presentation.


  • Anterior Chain

  • The anterior chain (the “show” muscles) includes the quads, core, and chest.

  • Posterior Chain

  • The posterior chain (the “go” muscles) includes the glutes, hamstrings, calves, erector spinae (the little muscles that surround the spine), traps, lats, rear delts, and lower back.


The reason these are called “chains” is because all these muscles work together to create movement.


Why is the posterior chain so important?

Soccer coach Tyler Tredway sums it up beautifully: “Our modern lives often force us into a position where our neck is craned forward, our shoulders are rolled up toward our ears, our lower back is rounded, and our hands are out in front of us. This tightens the muscles on the front of your bod