Countless people fixate on training the anterior core muscles (what many think of as the ‘’abs’’), but neglect training their posterior core muscles. This is a mistake. Here are 5 of my go-to exercises for strengthening the posterior core muscles.
#1) Weighted Figure 8’s From Isometric RDL
This exercise strengthens the posterior chain muscles, improves lumbo-pelvic stability, and shoulder/scapular controlled mobility.
Coaching Tips:
- Hold a kettlebell (or other weighted object) in one hand.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- Get into a RDL position. Initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.
- While keeping your body in a fixed position, slowly move the kettlebell between your legs, and transfer the kettlebell to your other hand. Repeat for 8-10 reps, then perform in the opposite direction.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and posterior chain muscles contracted.
- In terms of breathing, do what works and feels best for you.
#2) Butterfly Extensions
Here is an awesome exercise for strengthening the posterior core muscles. This exercise also strengthens the glutes and adductors. Make sure the bench is secure/stable. This is obviously very important.
If you keep your spine in more of a neutral position as I’m doing here, you will target more posterior core musculature. If you keep your spine in more of a flexed position you will target more glutes.
Coaching Tips:
- Get in a prone position on a bench. You should be towards the end of the bench.
- Externally rotate your hips, bend your knees, and hook your feet under the bench. You should feel very secure, and the bench should feel very stable. This is obviously important.
- Your head, torso and hips should be in a stacked position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Now with complete control, lower your torso towards the floor. Once you hit your end range, use your posterior core muscles and return your body to the starting position.
- In the top/starting position, your body should be in a straight line from your head to knees.
- During the lockout, I used a combination of lower back and glutes.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. Some spinal flexion is ok.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#3) Chaos Tantrum Kicks
This exercise strengthens the hamstrings and glutes, and improves lumbo-pelvic stability. With this exercise, you’ll likely notice your posterior core muscles working as well.
Coaching Tips:
- Fasten a resistance band across a squat rack. Make sure the band is secure. Obviously this is very important. Choose a height that allows you to perform the exercise correctly.
- Lie on your back on the floor. Your head, torso and hips should be in a stacked position.
- Extend your knees, and place the back portion of your feet/ankles on the band.
- Now extend your hips by driving through the back of your feet and squeezing your glutes and hamstrings, NOT by arching your lower back and flaring your ribcage. In the top position, your body should form a straight line from your knees to shoulders. For the duration of the exercise, keep your body in this position.
- Now perform kicks against the band. Keep your legs extended, and muscles engaged. While doing so, aim to keep the rest of your body as still as possible.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, keep your core braced (360 degree brace), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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#4) Band Resisted Reverse Hypers
Band resisted reverse hypers are an awesome exercise for strengthening the posterior core muscles, and glutes. Make sure you can do this exercise proficiently with bodyweight only before you add any additional resistance.
Coaching Tips:
- Anchor a resistance band under a secure surface, and place the band around the back of your ankles.
- Get into a prone position on your couch (or another stable surface). Your hip crease should be towards the edge of the surface. Figure out what position works and feels best for you.
- Your head, torso and hips should be in a stacked position.
- Fully extend your knees, contract your quadriceps, and keep your legs and feet together.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now with complete control, and while keeping your knees, ankles, and feet in a fixed position, use your glutes and posterior core muscles and lift your hips and legs so your legs are roughly parallel to the floor. Avoid excessively arching your lower back, and move very smoothly.
- In the top position, pause for a count and really contract your glutes and posterior core muscles.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend (a slight extension is ok), excessively round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#5) Anti-Rotational Single Arm Bent-Over Rows
This deceptively challenging exercise, which is VERY anti-rotational in nature, improves lumbo-pelvic stability, shoulder and scapular controlled mobility, strengthens the muscles in the mid and upper back, and the posterior chain muscles.
Coaching Tips:
- Hold a kettlebell or dumbbell in one hand.
- Place your other hand on a bench or other stable surface. Your shoulder should be above your hand.
- Form a tripod base by placing your weight on the back portion of your feet, and the base of your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your feet to the floor.
- Get into a RDL position. Initiate the movement with your hips and push them backwards. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. Maintain this position for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now perform a bent over single arm row.
- Once your arm is in the top position (do not allow your elbow to flare out) pause and really contract the muscles in your mid and upper back.
- Now for the tough part. Remove your hand from the bench and perform the lowering component of the row. Aside from the lowering arm, your entire body should remain in a fixed position. This requires a lot of lumbo-pelvic stability.
- For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- For the duration of the exercise, not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine), and posterior chain muscles contracted.
- In terms of breathing, do what works and feels best for you.
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