THE BEST POSTERIOR CHAIN EXERCISE

One of the best ways of training the posterior chain is by doing compound movements, especially if they integrate a movement of the legs, like hip extension, with a movement of the spine, in this case we will be doing rotation, but lateral flexion or any other movement can be used.  We will be using a unilateral stance and the tool of choice will be a Paramace.

The two mechanisms that we are going to use to stop the Paramace and change its direction are, first the hip flexion, so we need to do a hip hinge, providing a sagittal component; and second is the spine rotation, this will provide the rotational component.