What’s the difference between an athlete who is all show, and the one who has some go? Strong athlete’s have a lot more going on - on the back side. The muscles of the posterior chain are largely responsible for producing explosive movements. If you want run faster, hit harder, jump higher, and be an asset to your team – you need to pull your weight, literally. Here are some ways to get started:
1. DO MORE ROWING: There are endless variations of the row. We don’t so much care which ones you choose, but rather, how you perform them; and how often. Make it a point to row AT LEAST twice as much as you press. For example, if you hit the bench press for 4 sets, you need to do 8 sets of rows. Additionally, pay attention to your shoulder blades, not your arms. Initiate rowing movements by locking the shoulder blades back and down.
2. Backward Sled Drag: Incorporating this movement will develop a stronger posterior chain, improve your work capacity, and aid in recovery. When performing a sled drag focus on maintaining a straight line from your ankles to your shoulders. The body will be in a lean back position but if the arms are extended, shoulder blades are back and down, and the torso is braced you will receive the benefits. It is important that with each step you go from “toe to heel” and get full extension from the knee.