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- Your Secret Weapon for Strength, Power & Longevity
Welcome Conqueror’s,
Your Secret Weapon for Strength, Power & Longevity
An etching of the Farnese Hercules
When it comes to building genuine strength and power, a particular secret lies where you can’t always see it…. in this case, the posterior chain.
Most people spend their entire lives training their bodies wrong. They hammer away at the muscles they can see in the mirror, but ignore the hidden engine that powers almost every movement they make.
Today, we’re fixing that. This is your blueprint that can give you a powerful base to build the kind of strength, posture, and power that lasts from a place most people forget exists.
I have posted a version of this before, but with the influx of subscribers we have gotten, the word needs to be spread once again. But I will say, this is not an email you should just skim. There is abundantly valuable information in here that I could honestly put behind a paywall.
But I won’t.
I want ALL of you to be able to experience this value at a free price. I will say, to counteract that, I will be including a sponsored ad from, Athletic Greens. If you would do me a favor, all you need to do is click the ad, and that will greatly help me out.
Every single click goes a long way.
Thank you, and I truly appreciate all of you.
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Often overlooked but absolutely essential, your posterior chain serves as an invaluable foundation that drives a multitude of powerful movements (hip extension, stabilization, power generation, etcetera), fuels stability, and shields you from injury
The Posterior Chain is comprised of your hamstrings, glutes, and lower back, it is the hidden engine of athleticism and resilience; a true secret weapon for anyone serious about their gains.
Why Train Your Posterior Chain?
If you’re neglecting your posterior chain, you’re neglecting your longevity and overall vitality. The posterior chain supports your spine, boosts athletic performance, and is an overall stronghold of your body’s foundation. Here’s why and how they function:
Spine and Posture Support: Building a strong posterior chain (hamstrings, glutes, back muscles) provides essential support for the spine, helping to reduce lower back pain and improve posture. In our digital age, many people spend long hours sitting, which weakens these muscles and strains the spine.
Consistent training can counteract this, addressing issues like shortened hamstrings, weak glutes, hip tightness, poor circulation, varicose veins, neck and shoulder tension, weight gain, metabolic issues, and muscle imbalances. Ultimately, as humans, we are not designed for prolonged sitting, so targeted training can restore balance.
Athletic Power: Training the posterior chain is essential for power-based activities. The glutes, hamstrings, and back muscles are direct contributors to explosive movements like sprinting and jumping. This focus not only aids in sports but improves the general ability to generate force and momentum, which can make physical tasks easier and more efficient.
Injury Prevention: A well-conditioned posterior chain balances out the body’s musculature, which takes strain off more vulnerable areas like the knees and lower back. Proper strengthening of these muscles reduces common imbalances that often lead to injuries, helping individuals avoid strains, sprains, and joint issues. This balanced approach ensures stability and helps minimize the risk of injuries during both everyday movements and high-intensity activities.
Functional Strength: Having a strong shell of a back is practical for real-world tasks. Activities like lifting heavy items, moving furniture, or even bending and standing become easier and safer. Functional strength gained from posterior chain exercises enhances confidence and capability, allowing for a broader range of activities with reduced effort and strain, promoting a strong and resilient body for daily life.
Powerful Posterior Chain Exercises
My take on this: hit those muscles from every angle. Here are my go-to exercises for posterior chain gains. Add these into your routine, and I bid you see serious results.
1. Romanian Deadlift (RDL)
Targets: Hamstrings, glutes, lower back
How-To: Keep your back straight, push your hips back, and lift with control.
Why It’s Effective: Builds deep strength in your hamstrings and glutes, crucial for powerful lower body movements. Plus, it’s a great core stabilizer.
2. Glute Bridge / Hip Thrust
Targets: Glutes, hamstrings
How-To: Lie on your back perpendicularly on a bench with a bar with adequate weight, lift your hips, and squeeze those glutes.
Why It’s Effective: Hits the glutes hard while reducing strain on the back. For extra burn, try it with your back elevated on a bench.
3. Good Morning
Targets: Hamstrings, glutes, lower back
How-To: With a barbell across your shoulders, hinge at your hips and lower your torso.
Why It’s Effective: Strengthens your hip hinge and reinforces proper form for heavy lifts. Go slow and controlled for best results. I personally go very light with these. I try my best to feel every muscle working and go very slow on both the eccentric and dicentric.
4. Back Extensions
Targets: Lower back, glutes, hamstrings
How-To: Use a back extension machine or a stability ball and lift your torso.
Why It’s Effective: Builds endurance in your lower back, a key area for injury prevention. Test out different heights, positions with this one, it may feel different every time.
5. Bulgarian Split Squat
Targets: Glutes, hamstrings, quads
How-To: With one leg elevated behind you, squat with the front leg and feel the burn.
Why It’s Effective: Fantastic for single-leg strength, balance, and glute activation.
Your Posterior Chain Workout
Add these exercises to your weekly workout with the following layout:
Romanian Deadlifts – 3 sets of 8-10 reps
Hip Thrusts – 4 sets of 12 reps
Good Mornings – 3 sets of 10 reps
Back Extensions – 3 sets of 15 reps
Bulgarian Split Squats – 3 sets of 10 reps per leg
This lineup covers multiple angles of your posterior chain. Try these out, and let me know how it goes. Focus on the basics if you’re a beginner, or even an advanced lifter; and keep your form tight.
Pro Tips for Effective Training
Nail Your Form: The posterior chain needs precision. Take videos of yourself so you can see what to improve on.
Master the Hip Hinge: Most of these exercises rely on it. Practice with light weight to get the hinge movement down.
Balance with Front-Body Work: Keep things balanced by training your anterior chain, too (newsletter coming soon). A strong back needs a strong front!
Build Your Foundation, Build Your Confidence
When you prioritize your posterior chain, you’re not just building muscle, you’re building a foundation that supports every aspect of your strength. Your posture improves, your movements get more powerful, and your risk of injury goes down. This is what conquering looks like from the inside out.
That’s it for today’s newsletter. Let’s get out there and build some turtle backs.
