Strengthen Your Posterior Chain

…And by posterior chain, I mean backside. : )

The posterior chain is the group of muscles, tendons, and ligaments which run along the posterior (backside) kinetic chain of the body.  This would include the biceps femoris (hamstrings), gluteus maximus, erector spinae, posterior delts etc.

One of the best exercises you can do to strengthen your posterier chain are KETTLEBELL SWINGS.

Swings are FABULOUS for promoting fat loss, improving cardiovascular fitness and building a strong backside.

Start by adding 4 sets of 25 swings in one of your next circuits to total 100 swings for that workout.


  • Stand with your feet shoulder width apart, feet facing forward.
  • As you start to swing, be sure to keep the shoulders retracted (pulled back) so that they are not rounding. Back should be straight, not rounded, as well.
  • Maintain most weight in your heels (feet should stay flat; you should not be coming up on your toes AT ALL)
  • Kettlebell should always swing above the knees and backwards enough so that it goes behind the legs (I like to put a clipboard behind my clients and have them hit it every time they swing back the kettlebell back.  This was they know exactly how far back they should be swinging.)
  • Be sure the hips come into full extension as you swing the kettlebell forward.  This allows for maximum glute contraction.
You should not be experiencing pain in the lower back while doing swings, nor should your lower back hurt the next day.
Are your hamstrings and glutes extremely sore? If so, NICE WORK, you did them correctly!

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