How To Develop A Strong & Stable Posterior Chain

Having a strong posterior muscle chain (the muscles that run down the back of your body) is very important for the functional performance of any surf and snow athlete.

Very often this group of muscles are neglected and this can cause muscle imbalances which can lead to decreases in performance and even injury. One of the best ways to get started with training this group of muscles is using variations of the single leg deadlift.

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The single leg deadlift is beneficial as it allows you to work on single leg strength and iron out any imbalances between the left and right side.

Check out the video below which shows 3 variations you can start incorporating into your training routine…

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Teaching points for all 3 exercises:

• Keep you core braced throughout the movement
• Keep you back straight and don’t allow your lower back to round forwards
• Try and keep your knee aligned over your toes (don’t let it cave in)

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Exercise variation #1 – Single Leg Deadlift

This is basically a traditional deadlift performed on one leg. This will help build functional strength through your glutes, hamstrings and lower back muscles.

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Exercise variation #2 – Single Leg Straight Leg Deadlift

This is a similar movement only you don’t change the bend at your knee. Although it is called a “straight leg” deadlift this is slightly misleading as you need to have a slight bend in your knee, however you don’t bend it further as you lower the weight. The movement comes from your hip.

Don’t use too much weight the first time you try this exercise as it can make your hamstrings work pretty hard and they may pull up a bit sore the next day or two.

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Exercise variation #3 – BOSU Single Leg Straight Leg Deadlift

This variation works more on your stability and balance than strength. You are basically performing a straight leg version on top of the BOSU. Start just using your bodyweight and when you have mastered this you can hold some light dumbbells.

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Because having a strong and stable posterior chain is so important, I incorporate a lot of single leg deadlifts into my workouts.

If you want to build a strong and stable body that is functional and ready to perform on the water on in the snow, download one of our step-by-step programs…

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Surfing Workouts – Total Surfing Fitness

Snowboarding Workouts – Total Snowboarding Fitness

Ski Workouts – Total Skiing Fitness

Windsurfing Workouts – Total Windsurfing Fitness

Advanced Workouts – Surf ‘n’ Snow Fitness High Performance Club

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