Pacing on Workouts

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When I think about pacing done well, I think about the Crossfit Open Workout 14.5 announcement and following workout. If you watch the full 6 minutes you may notice one thing. I’ll spoil the ending for you now; Rich Froning wins this mini-competition. What you’ll notice though is not that he wins every round. He doesn’t come out blazing and never lets up. He is very methodical and comparatively slow on the first round, and the second, and third. In the last few rounds he doesn’t have to slow down because he has his pace and he sticks with it. His competitors came out faster and had to slow down to be able to finish.

Here is the video: https://youtu.be/SsVDdilyqrg?t=1516

I know that we are not Crossfit Games Champions and the comparisons may get a little thin. There is one thing that we all have in common: no matter how often you workout, you have a certain capacity for work. You have to work within that capacity to finish any given workout. If you come out too fast you’ll soon burn out and not be able to complete another rep without gasping for air for a few seconds. If you start too slow you’ll be left wondering if you could have done more. How do we take advantage of this knowledge?

Begin with the end in mind. Think through the workout before you show up to your class. Better yet, take a look at the whiteboard and see what previous classes are doing if you have that luxury. Best case scenario, how long is it going to take you? 3 minutes, 7 minutes, 20 minutes, etc. All of these time frames require a different approach to the workout. If it’s a short workout like Grace or Isabel (theoretically 3 minutes or less), you want to crash and burn as soon as that last rep is gently placed on the ground. If it’s a 30 minute HERO WOD you want to make sure you have enough in the tank for that last round or cash out. You do this by pulling back a little bit for the first part. If you miscalculated and have more in the tank then you pick up your pace for the end. Make sure you leave it all on the ground. Remember, the point is better times, not worse.

This takes discipline and knowing your limits, just like properly scaling. You need to be mentally tough but work within your capacity. Look at every workout and plan to do the best you can by planning your pace and sticking with it.

Staying Loose

mobi

In Crossfit, our muscles are worked hard and occasionally can get super tight. Sometimes these tight muscles can become so tight that they begin to look like injuries. More often than not, a bad knee, back, or shoulder is simply a result of tight muscles in the surrounding area. Here are six mobility exercises to increase range of motion and decrease pain. Spending just two minutes a day on each move can work wonders for your body.You can test your range of motion before and after: you should notice improvements almost immediately. As you may have seen, I run through this circuit 5x every sunday and have increased mobility and decreased nagging injuries as a result.

1. Posterior hip mobilization

EXECUTION: On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull.

GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation

EXECUTION: Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle.

GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization

EXECUTION: Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward.

GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion

EXECUTION: Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction.

GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test

EXECUTION: Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation.

GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch

EXECUTION: Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back.

GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

The Importance of Scaling and Understanding Intended Stimulus

Sam Corbo, CF-L2

One of the most important but misunderstood aspects of CrossFit will always be scaling. Most CrossFit journeys will reach a point where the athlete has become fluent in standard movements and noticeably stronger. The athlete may have started flirting with the idea of performing workouts as prescribed, or RX. During this time it is especially important to understand what scaling is, when, and how to scale workouts. Our daily workouts, especially the metcon, are programmed for the elite athlete and should be scaled to meet specific athletes’ abilities. Each workout has an intended stimulus – the level of intensity athletes should reach in order to reap the most benefit from any workout.

It is easy to reach the intended stimulus on heavy days. If the white board says 80% or 3 Rep Max, the weight, or intensity, for each athlete will be different so the intended stimulus is met by matching that percent or reaching a heavy load. Discerning the intended stimulus of a metcon is a bit more complicated. What should you look for? Well, here are a few things to ask yourself before loading up the barbell with the RX weight:

  1. Will I be safe performing this movement?

What’s that? You just PR’d your deadlift 1RM at 315# last week? Awesome job! Well today’s workout calls for 30 reps at 275#. Can you do this? Probably. Should you do this? Probably not. Most CrossFit athletes, at any fitness level, know how to push past their limits but at some point form will break down and athletes can become seriously injured. This is not necessarily limited to weighted movements; if an athlete just got their first few handstand pushups during open gym it is most likely not safe to do them for high reps during a metcon as neck safety can be compromised.

  1. How long SHOULD this workout take?

A lot of CrossFit articles on the interwebs tell you not to look at the whiteboard. I disagree. While obsessively comparing yourself to your secret rival in the AM class may be unhealthy, looking at how long the workout took other athletes can be helpful figuring out how to scale. Let’s say a workout calls for 30 clean and jerks at 135# for time and the majority of folks who performed the workout completed the workout in under 6 minutes. If you can perform 135# clean and jerks but will have to rest 1 minute in between reps, you should scale. The additional rest may allow you to perform the movement safely, but your body will receive a different stimulus than the athletes who scaled properly and finished with the rest of the group, and therefore will adapt differently. Injured, adaptive, and newer athletes can scale in creative ways, not only by reducing weight, but by changing movements or reducing volume (reps and rounds).

  1. How will I look during the workout? (Can I reach proper Range of Motion?)

I’m not talking about your hair or your mid workout pump, instead I’m talking about another important aspect of CrossFit, virtuosity. Standards are set for CrossFit movements for many reasons, not just so we can yell “NO REP!” If a workout includes wall ball shots, I will often warmup with air squats, not only to prep the body but to also see everyone’s range of motion. More times than not, during the warmup everyone looks up to standard with depth, but at the count of “3, 2, 1, Go!” those standards are nowhere to be found. Shallow. Squats. Everywhere. If an athlete used the prescribed weight but did not perform the movements to standard, the athlete did not perform the workout as prescribed. Not only that, but by not meeting movement standards changed the stimulus the body received. Remember that CrossFit is not only about doing kick ass workouts and lifting heavy ass weights but also improving quality of life. If you train with partial range of motion you’ll live at partial range of motion. Don’t make me bring up clichéd visuals of bodybuilders at the big box gym who can’t touch their toes. Use prescribed weights only if you can move through the whole movement – otherwise you are just cheating yourself out of half the workout.

Scaling is nothing to be ashamed of – it is simply where we are in our fitness journey. It is the sound way to stay safe and perform movements correctly. It is the only way to ensure that you are getting the most out of your workout. It is the best way to lift heavier and move faster. Remember that first workout where your limbs felt like jelly and your lungs were burning? You rolled around on the floor gasping for air, leaving trails of sweat on the floor as you stumbled to your feet. You knew you destroyed that workout and that workout destroyed you. Scaling correctly is the way to guarantee this feeling after a workout.

Use proper form, proper weights, and proper standards at all times. If you have questions on how to properly scale or what proper form looks like, ask a coach. Keep working hard! Don’t stop improving! You got this!CrossFit-Ryan-Gossling

What is the Paleo Diet?

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Basics: Describing The Paleo Diet

Describe how The Paleo Diet works.

With readily available modern foods, The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems. The Paleo Diet encourages dieters to replace dairy and grain products with fresh fruits and vegetables — foods that are more nutritious than whole grains or dairy products. To be clear, the Paleo Diet is not an entire reflection of our ancestors as they typically ate fatty meats. The Paleo Diet uses the advances of the modern world to substitute good fats (e.g. good omega 6:3 ratio instead of the bad fat in fatty meats)

How does The Paleo Diet differ from the glut of diet books constantly bombarding the public?

The Paleo Diet is the unique diet to which our species is genetically adapted. This program of eating was not designed by diet doctors, faddists, or nutritionists, but rather by Mother Nature’s wisdom acting through evolution and natural selection. The Paleo Diet is based upon extensive scientific research examining the types and quantities of foods our hunter-gatherer ancestors ate. This nutritional plan is totally unlike those irresponsible, low-carbohydrate, high-fat, fad diets that allow unlimited consumption of artery-clogging cheeses, bacon, butter, and fatty meats. Rather, the foundation of The Paleo Diet is lean meat, seafood, and unlimited consumption of fresh fruits and veggies.

Since hunter-gatherers lived a “nasty, short, and brutal life,” how can we know if their diets were healthful or not?  Don’t their short life spans suggest a poor diet?

It is certainly true that hunter-gatherers studied during modern times did not have as great an average lifespan as those values found in fully westernized, industrial nations. However, most deaths in hunter-gatherer societies were related to the accidents and trauma of a life spent living outdoors without modern medical care, as opposed to the chronic degenerative diseases that afflict modern societies. Remember this was well before modern medicine had antibiotics for infections. In fact, Infectious Disease was the #1 killer of our ancestors…not the case today (here is my plug for the pharmaceutical industry!). In most hunter-gatherer populations today, approximately 10-20% of the population is 60 years of age or older. These elderly people have been shown to be generally free of the signs and symptoms of chronic disease (obesity, high blood pressure, high cholesterol levels) that universally afflict the elderly in western societies. When these people adopt western diets, their health declines and they begin to exhibit signs and symptoms of “diseases of civilization.”

How can the lean meat and seafood-dominated Paleo Diet help me lose weight compared to a high-carbohydrate, low-fat diet?

Conventional wisdom tells us that to lose weight we must burn more calories than we take in and that the best way to accomplish this is to eat a plant-dominated, low-fat, high-carbohydrate diet. The first part of this equation is still true — a net caloric deficit must occur in order for weight to be lost. However, the experience for most people on low-calorie, high-carbohydrate diets is unpleasant. They are hungry all the time, and for the vast majority, any weight lost is regained rapidly or within a few months of the initial loss. The diet doctors with their low-carbohydrate, high-fat diets offer us an alternative, but this nutritional gambit is nothing more than a short term ploy to lose weight that in the long run is unhealthy because of its reliance upon fats (bacon, butter, fatty meats, cheeses, etc.) at the expense of healthful fruits and vegetables.

There is an alternative — a diet that emulates what our hunter-gatherer ancestors ate — a high-protein, high-fruit and veggie diet with moderate amounts of fat, but with high quantities of healthful omega-3 and monounsaturated fats. Protein has two to three times the thermic effect of either fat or carbohydrate, meaning that it revs up your metabolism, speeding weight loss. Additionally, protein has a much greater satiety value than either fat or carbohydrate, so it puts the brakes on your appetite. Finally, three recent clinical trials have shown high-protein diets to be more effective than low-fat, high-carbohydrate diets in promoting weight loss.

Fiber, Cereals, and Grains; even whole grains and oats are out on a Paleolithic Diet

Aren’t whole grains good sources of fiber, minerals, and B vitamins? How can I get these nutrients if I cut down or eliminate grains from my diet?

On a calorie-by-calorie basis, whole grains are lousy sources of fiber, minerals, and B vitamins when compared to the lean meats, seafood, and fresh fruit and veggies that dominate The Paleo Diet. For example, a 1,000-calorie serving of fresh fruits and vegetables has between two and seven times as much fiber as does a comparable serving of whole grains. In fruits and veggies most of the fiber is heart-healthy, soluble fiber that lowers cholesterol levels — the same cannot be said for the insoluble fiber that is predominant in most whole grains. A 1,000-calorie serving of whole grain cereal contains 15 times less calcium, three times less magnesium, 12 times less potassium, six times less iron, and two times less copper than a comparable serving of fresh vegetables. Moreover, whole grains contain a substance called phytate that almost entirely prevents the absorption of any calcium, iron, or zinc that is found in whole grains, whereas the type of iron, zinc, and copper found in lean meats and seafood is in a form that is highly absorbed.

Compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 calorie serving of mixed vegetables contain 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains. On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times greater than that found in whole grains.

 

The Sitting Solution

One of the things that is so great about the Paleo Diet is that it has this sort of “shot gun” approach with regards to what is possible when one takes on this lifestyle.

In other words, many people may begin the Paleo Diet with the goal to lose weight, but after doing a 30-day challenge they’ll likely notice, they not only lost weight, their skin cleared up, digestion improved, energy levels increased, and they got happier!

This was certainly the case for me. I went into this whole thing with the goals of becoming a stronger, faster and more powerful athlete (which ALL happened)…but that was just the tip of the iceberg. For 7+ years prior to changing my dietary habits, I developed a fairly serious skin condition and was in deep depression (both of which I was using medication to treat.) After only one month of changing some key nutrition and lifestyle issues my skin cleared up and I felt this fog that had been keeping me unhappy fade away. I’ve been off all meds since.

This incredible healing experience has helped me realize the importance of getting to the root of the problem versus just treating the symptoms. I’ve taken this valuable lesson and currently use it in my approach to treating the musculoskeletal system as a physical therapist.

Many of us were brought up in a world eating toxic foods, suffered for it, and resigned to chasing symptoms using conventional medicine…never addressing the root issue. And in the same way, many of us have grown up in a world where we mimic with toxic movements and put ourselves in poor positions. We began with a lifetime of chronic sitting behind desks in grade school, continued sitting throughout our education and at our jobs, our postures crumbled, we developed poor movement patterns and we are suffering because of it.

But, just as there is often a way out of feeling lousy and enduring chronic disease by improving food quality, getting sleep, and decreasing stress, etc….there is also a way out of many of the physical pains we experience. We often endure pains in the neck, back, shoulders, hips, etc., which are typically not due to traumatic injuries but are a result of remaining stagnant in poor positions or performing poor movement patterns. Sadly, these aches and pains become chronic and ..which so often lead to consistent use of medications with unwanted side effects, costly surgeries, loss of function and negatively effects the quality of our lives.

So something I’ve learned is to use this “shotgun approach” to treat the musculoskeletal system. In other words when I’m working with someone I ask myself what’s the “ONE THING” I can focus on that can make the most difference in terms of preventing and often times treating pain. It’s like the 80/20 rule on steroids.

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Generally speaking, that “ONE THING” is the spine. When the spine is aligned, has adequate mobility, and is stable, everything else in the body begins to move back where it’s designed to be. Even more specifically, there is one region of the spine that when properly cared for/addressed gives you the most “bang for our buck” in terms of restoring alignment and functional mobility to the rest of the body. I am referring to the THORACIC SPINE. It’s what I call the missing link…and I believe that if you address this area of the body, specifically when you are sitting for long periods, you will drastically reduce your chances of experiencing pain AND and you’ll improve your chances of standing up straight as long as you live.

There are other bonuses to addressing the thoracic spine as well…you’ll improve your posture which can positively impact your physiology, you’ll perform better in the gym and you’ll generally carry around more awesomeness with you. It’s a shotgun thing:)

So… today I’d like to show you some things you can do to restore mobility and stability in the thoracic spine. I specifically want to cover things that you can do WHILE your in the workspace which is where this stuff matters the most.

Watch the video below and I’ll show you more:

 

 

Written by: Chad Walding, DPT, OPT-L1, RKC

5 Reasons Why CrossFitters Should Do Yoga

1. Improve mobility and range of motion.
Doing yoga will drastically improve your form in most CrossFit movements, especially your squat, clean, overhead squat and snatch. All classes will help with this, but try out a Mobility Yoga class to dig in to your needs.
2. Help find focus.
Learning to steady your focus helps tremendously with olympic lifting, double unders, and even mentally helps you get through those 150 wall balls! Try an alignment class to learn to help find that focus and to bring more attention to the alignment of your body which can be applied in your CrossFit movements.
3. Learn to breathe more efficiently.
Do you tend to lose your breath quickly during an AMRAP WOD? Learn breathing techniques that can help to keep a steady paced breath to give you a little more stamina during your workout. Try a Vinyasa class to train yourself to move with your breath.
4. Develop your ability to balance.
Handstand walks and pistols need some work? Practicing balancing yoga poses such as tree, dancer, handstand, and crow will help you to accomplish these movements easier.
5. Restore, recover and relax.
CrossFit is primarily about moving at a quick pace and with high intensity and power (and loud music and cheering!), but in order to cultivate this speed and power, you must also cultivate rest. Being able to relax deeply will let you come back with even more power!  On your next rest day, add a yoga class in to your recovery routine.

75 Workouts for the Traveling Athlete

Travel WODs Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 bodyweight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME! #1 3 Rounds For Time: Run 800m 50 Air Squats #2 10 Rounds For Time: 10 Pushups 10 Sit ups 10 Squats #3 For Time: 200 Air Squats #4 5 Rounds For Time: Run 200m 10 Squats 10 Push Ups #5 3 Rounds For Time: Run 200m 25 Pushups #6 3 Rounds For Time: 10 Handstand Pushups Run 200m #7 20 Rounds For Time: 5 Pushups 5 Squats 5 Situps #8 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set #9 21-15-9 Air Squats Pushups #10 Spend a total of 5 minutes in a handstand #11 For Time: Run 1 mile #12 6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups #13 5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps #14 8 Rounds For Time: Handstand 30 seconds 10 Squats #15 10 Rounds For Time: 10 Pushups Run 100M #16 For Time: Run 1 mile, lunging 30 steps every minute #17 5 Rounds For Time: Handstand 30 seconds 20 Air Squats #18 For Time: 250 Air Squats #19 4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps #20 For Time: 100 Burpees #21 10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps #22 5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute #23 10 Rounds For Time: Sprint 100m Walk 100m #24 For Time: 100 Pushups #25 10-9-8-7-6-5-4-3-2-1: Burpees Situps #26 4 Rounds: 50 Situps Run 400m #27 10 Rounds For Time: 10 Walking Lunges 10 Pushups #28 10 Rounds For Time: 10 Burpees Run 100m #29 4 Rounds For Time: Run 400m 50 Air Squats #30 10 Rounds For Time: 10 Pushups 10 Squats #31 Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. #32 For Time: Run 800m 100 Air Squats Run 800m #33 7 Rounds For Time: 7 Air Squats 7 Burpees #34 5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50 #35 For Time: Run 1 mile — do 10 Pushups every minute #36 8 Rounds For Time: Run 100m 30 Air Squats #37 10 Rounds For Time: 10 Situps 10 Burpees #38 For Time: 250 Jumping Jacks #39 For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees #40 5 Rounds For Time: Run 1 minute Squat 1 minute #41 3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps #42 For Time: 50 Air Squats Rest for 2 minutes between rounds. #44 3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats #45 10 Rounds For Time: Run 100m 20 Air Squats #46 For Time: 100 Push-ups 100 Sit-ups 100 Squats #47 3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats #48 AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats #49 21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups #50 3 Rounds for Time: Run 400m 50 Squats 25 Pushups #51 For Time: Run 1000m 100 Air Squats 50 Pushups #52 Squats for time (pick a number between 100-500) #53 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps #54 AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols #55 “Annie” 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups #56 50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups #57 For Time: Burpees (50-150 – pick a number and go for it!) #58 For Time: Run 800m 50 Squats 50 Situps #59 For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile #60 21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups #61 For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats #62 For Time: 400m Walking Lunges #63 For Time: Run 400 meters 50 Squats Run 400 meters 50 Push-ups Run 400 meters 50 Sit-ups Run 400 meters #64 For Time: 80-60-40-20 Reps of Air Squats 40-30-20-10 Reps of Situps 20-15-10-5 of Handstand Pushups #65 For Time: 50 Walking Lunges 800m run 50 Walking Lunges #66 For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders #67 AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges #68 For Time: 60 Pushups Run 400m 40 Pushups Run 800m 20 Pushups Run 1 mile #69 5 Rounds For Time: 100 Single Unders 50 Squats #70 For Time: 150 Double Unders #71 “Nicole” AMRAP in 20 minutes of: Run 400 Max rep pull ups #72 For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m #73 “Michael” 3 rounds for time of: Run 800m 50 Back Extensions 50 Situps #74 For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps #75 For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE’s Run 400m

The Posterior Chain

written by Chris Tafaro

So you want to be strong and fast? Athletic and explosive? Perhaps injury prevention? Maybe you just want a nice looking butt. Regardless of your goals, all answers point to developing the Posterior Chain. The Posterior Chain is a group of muscles that produce hip extension. They include hamstrings, glutes, and groin muscles. Strengthening the posterior chain is vital to increasing overall performance for sports and everyday life activities. They contribute to jumping, pushing, pulling running and even something as simple as sitting down and standing up.
Figure 1 (above). Posterior Chain
Properly engaging the posterior chain requires all muscles to work simultaneously and move within a full range of motion. When performed correctly, Squatting and Olympic weightlifting are excellent ways to strengthen these muscles. Reaching the proper depth in the bottom of a squat (below parallel) and rising to a full extension at the hips at the top of a squat is an example of an exercise that engages and strengthens the posterior chain.

 

tumblr_m31w4qrL0Q1qfg4g6o1_1280Figure 2. Proper Depth at the bottom of a squat
Conventional workout programs rarely see exercises that engage the entire posterior chain. Machines that you would see in your typical globogym like the leg curl/ leg extension machine do not strengthen the posterior chain as a
rorym_Kendrick_Farriswhole, instead it works isolated regions of the legs and can create muscular imbalances which can lead to injuries. Additionally, Sports like Soccer and Basketball tend to favor the quadriceps and other front dominant muscles. Neglecting the hamstrings and glutes cause imbalances of the use of leg muscles and puts stress on the ACL. ACL tears are all too common in non contact sports.
The development of the posterior chain is crucial in the prevention of these injuries.

Implementing exercises like deadlifts, Olympic lifts, good mornings, back and hip Extensions burpees, lunges and box jumps into your workout regimen will not only help prevent injuries but will contribute to increased power, performance and total body movement.. This is equally important to people of all ages and athletic levels in order to improve their physical quality of life.