But we’re not only talking about function here, emphasizes
Moy. Aesthetically, a strong extensor chain will give you better
posture that will hold your body in proper alignment, make you taller,
make you appear slimmer, and reduce your abdominal ˜pooch, so there
are plenty of great reasons to pay more attention to the posterior
chain.

Every effort to develop the posterior chain is undermined by time spent sitting.

As Moy astutely points out, sitting is flexion, the exact
opposite of extension. It results in forward head postures, headaches,
neck problems and back pain. Training only the “mirror muscles” makes
matters worse. Strengthening areas of the body that are already strong
further diminishes the weaker regions and establishes a chronic state
of imbalance.

“The answer to this problem, says Moy, “lies in paying more
attention to the extensor chain in the first part of your training, and
then only doing the mirror-muscle exercises when that’s complete.
Exercises like dead lifts (all varieties), squats, good mornings,
snatches, cleans, rows, chins, kettle bell swings, pull throughs and
high pulls are critical to developing this area. They will strengthen
it quicker and more effectively than any other exercises, and allow for
real-life functional integration of strength and flexibility. No
machine can give you that.

Target specific muscles such as the hamstrings and glutes
(buttocks), which will help prevent injury. The hamstring is
particularly susceptible to tears due to the very kind of imbalance
that is so worrisome to Moy. The quadriceps, the large muscle group at
the front of the upper leg, overpowers the hamstring, its rear
opposite.

Simply put, it’s a case of one muscle outperforming another.
Attempting to keep pace, the hamstring is strained, and inevitably
breaks down.

Muscles of the posterior chain are typically underdeveloped,
and incapable of meeting the demands placed on them. Correcting that
imbalance should be the goal of every athlete and fitness enthusiast.

Bringing Up the Rear

The major muscles of the posterior chain are, in descending
order, the glutes, hamstrings and calf muscles. Strive to improve the
strength of these muscles with exercises that exclude the quadriceps.

Glutes:

• Step-ups
• Hip extensions

Calves:

• Seated raises
• Standing raises

Hamstrings:

• Seated leg curls
• Lunges