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Exercises Movements, technique & proper execution

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Old 03-05-2007, 12:17 AM   #1
Brad Davis
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I have some ideas, but I'd like to know:

What do you think are the absolute best bodyweight-only exercises for training the posterior chain?
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Old 03-05-2007, 08:28 AM   #2
Travis Hall
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any type of lever and flips.

t.
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Old 03-05-2007, 09:21 AM   #3
David Aguasca
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bridges, sprinting, almost any kind of jumping.
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Old 03-05-2007, 10:18 AM   #4
Roger Harrell
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Squats, jumps, sprints
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Old 03-05-2007, 02:10 PM   #5
Mike ODonnell
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lunges up a hill dragging a sled while wearing a weighted vest
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Old 03-05-2007, 02:45 PM   #6
Brad Davis
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Cool. Thanks for the ideas guys.

Lower and middle back are the primary targets that I have the weakest ideas for.
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Old 03-05-2007, 06:26 PM   #7
Garrett Smith
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Since no one else said it, reverse hyperextensions without weight.

In my workout, they are done in combination with the bent-back extensions on my GHD/Roman-chair bench during my modified CFWU.

This is a milder exercise than many that were suggested before, hence its place in the warmup.
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Old 03-10-2007, 02:03 AM   #8
Kawika Bennett
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Suprised press to handstand wasn't mentioned.
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Old 03-12-2007, 12:55 AM   #9
Steven Low
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Press to handstand isn't really a posterior chain movement... it only really incorporates lower back and not that heavily.
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Old 03-20-2007, 01:01 AM   #10
Kawika Bennett
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I actually think the press to handstand is a good exercise to develop the posterior chain as it recruits the muscles of the lower back and glutes similarilly to the machine that Louie Simmons developed the Reverse hyper roller. Louie is the guy who brought the posterior chain to the mainstream as many of his lifters used this device to aid in beaking many records for the pull and squat. Weighing down the ankles with weights while doing the press to handstand is a way to add intensity, as would piking. I believe the press to handstand would be coined closed chain exercise.

As the press to handstand recruits the glutes and lowerback i am geared to say it is good for the posterior chain as my understanding is that it would be an exercise that uses the lower back and lower body in a way to develop maximum power.

other bw exercises
glute ham raise
deep pistols
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