There is no doubt that the posterior chain is one of the most neglected areas in training. Sure girls might spend time doing donkey kicks or reverse hypers looking for that ‘burn’ in the glute area that convinces them it is burning fat. But whilst most other areas are hit with big lifts that have a big impact – Squats for the quads (although the posterior does get involved here), Bench Pressing for Chest, Rows and Pulls for back etc. – the posterior chain is often more an after thought.
The reason is easy to follow, these muscles are to the rear (so you don’t see them in the mirror) and they are nasty to train. You don’t get a pump so much as a pain that makes you want to puke. But the posterior chain is extremely important for avoiding injury, creating balance and there are huge muscles there, so work them and the energy expended in recovery is huge (lots of calories burned).
So when people actually take the time to do some major posterior chain work, you’d think I’d be supportive.
Problem is, when it comes to the big posterior movements (Stiff Leg Deadlift, Romanian Deadlift, Good Mornings etc) the form and technique employed is so chronic it makes me want to puke just watching.
I’m not going to go into a huge description of the nuances of each exercise. There are plenty of sources for that already and the differences between the SLDL and the RDL have been done to death.
My beef is, these exercise are being performed for a reason and shouldn’t be just bolted on to a programme for variety.
In my view, the ‘classic’ SLDL sucks anyway. It’s generally performed with straight legs and involves a rounding of the lower back. To my mind, this is dangerous for no good reason and if utilized should involve fairly light weights. So when I see people loading up the bar, standing on a step (for added depth) and then putting on a lifting belt to aid them as they struggle through the lift, I have to think – What The F***?
The reason for doing this variation of the movement is, surely, to put the emphasis on the lumbar spine. So why then employ a belt to ‘protect’ that area?
For me, the Romanian Deadlift or a Semi Stiff Leg Deadlift or some such variation is a much better option. Depth with the bar is not important, the point is to fully stretch the targeted muscles and then squeeze them hard to be in control of the lift.
As with all lifts, it should be performed with the muscles involved, not through some weird momentum from yanking the bar hard or throwing it up or down. Yes lift with power, lift with purpose, but that purpose should still be controlled by the target muscles.
To that end, I believe the flat back variations of these lifts are a much better option for developing the posterior chain, especially the glutes and hamstrings. Your lower back is going to get a workout anyway. Though if you do want more focus on that area, I’d favor the Rack Pull or Good Morning. But if you are ‘snaking’ your way through the latter movement, you are not in control.
So, yes, more posterior work is a great idea, but think about why you are lifting, how you are lifting and the muscles involved.
This is potentially a mine field though and there is so much variation in techniques that there is no right answer. But thinking about what your are doing and why you are doing it will always be better than going through the motions.
So what are your thoughts?
Do you work your posterior chain frequently? Or is it just something you do at the end of your leg workout?
Do you have a preferred exercise or technique for this?
And is there any reason why wearing a belt during this exercise would be beneficial?
Comment Below and let me know.