What exactly is the back chain and why do coaches talk about it again and again?

What exactly is the back chain and why do coaches talk about it again and again?

You may have heard of something that is called the "rear chain". It is one of these sentences that trainers like to throw around - together with "Engage Your Core" and "only 10 seconds". But what exactly is the rear chain and why are coaches and coaches enthusiastic about it again and again, as if it has been the best since coconut oil or black leggings?

We asked experts about the full overview of the rear chain. Here you share what it is, why it is so important and what you can do to strengthen your back chain (because after that you will definitely want it).

What is the back chain?

"The back chain refers to all muscles on the back of the body, from the back of the head down to the heels," says the certified strength and fitness trainer Alena Luciani, MS, CSCS, founder of training2xl. "This includes your knee tendons, buttocks, calves, latissimus, rotator cuff muscles and erector spina muscles."

The rear chain is an absolute power pack: "It includes some of the largest and strongest muscles in her entire body," says Karena Dawn, certified personal trainer, nutrition coach and co -founder of Tone IT Up. The muscles in the back chain play a major role in everyday activities, such as lifting something off the ground, sat down and standing up or jumping.

The most important thing is that "a strong back chain reduces the risk of injury and protects the knee and back," says Katrina Scott, certified personal trainer, nutrition coach and the other co -founder of Tone IT Up.

Do not understand us wrong: it is also important to have a strong front chain (all muscles on the front of the body - chest, fuselage, quads, etc.). "However, today's lifestyle of the sitting is suitable for a body with dominance of the front chain," explains the famous coach and nutritionist Harley Pasternak. "The most popular forms of training such as running, yoga, boxing and progress continue to strengthen the front muscles." (PS Harley is one of the super -axis coaches that you should definitely follow on Instagram.)

The result? A muscular imbalance between her front and rear chains. What this means: risk of injury and incorrect postures, to name just a few. (No, thanks.) So it is time to see what a strong back chain can do to keep ourselves strong, healthy and injury -free in both sport and in life.

Why a strong back chain is so important

1. Improve attitude.

A weak rear chain can lead to slouching. "Sitting constant sitting can lead to a tense chest, and without strong back muscles that pull your shoulder blades back and keep them upright, they look bent in the end," says Luciani. ((

7 dumbbell training movements that fix their muscular imbalances

"By strengthening the back chain, you can build a better posture and even convey a feeling of physical self -confidence," says Pasternak, who regularly does the back chain work with his prominent customers, just before you enter the red carpet.

Good news: Strengthening your back can help improve your sloos and to reduce the symptoms connected to the tech-Neck. (No equipment at hand? Instead, try this weight -free posture training.)

2. Reduce the risk of injury.

"If there is an imbalance between the strength and size of the quadriceps and the knee tendon, the knee becomes unstable, so that they become more susceptible to injuries to the lower body such as cruciate ligament tears," says Luciani. Women who take part in jumping and swivel sports (football, rugby, gymnastics, etc.) tear their ACL four to six more often than men in the same sports, so it is important to ensure that this * is not * the case.

Good news: "The strengthening of your rear chain to adapt to that of your front chain can help reduce the risk of cruciate ligament tears and other injuries to the lower body because it stabilizes the knee," she says. (If you already have bad knees, try these GLUTE exercises.)

3. Run faster.

Stronger knee tendons and buttocks correspond to stronger legs, which corresponds to faster runs. In addition, as a runner, you want to make your back chain bulletproof to keep your ankles, knees and hip joints healthy and ward off injuries, ”says Luciani.

4. Lift heavier.

Regardless of whether you are an Olympic weight lifter or a crossfitter or just like to play with barbells, a strong back tooth can help you improve all your lifts. "With CrossFit and Olympic weightlifting, you make movements such as tearing and implementing that require a lot of strength. Strengthening your knee tendons will help you become more explosive with these movements," explains Luciani. (By the way, here is what happens when women raise heavy weights.)

5. Get your metabolism on tours.

In general, building muscles can help boost your metabolism. Why? Your muscle mass largely determines your metabolism in the idle state - this is how many calories you burn by simply existing. (Here is all the #wisses about why muscles help you burn fat and calories.) Since the back muscle chain includes such large muscle groups (such as the gluts muscles and the back thigh muscles), it is the best basis for muscle building, says Wilson.

Should you strengthen your back chain?

How do you know if you have a weak rear chain? TBH, if you read this, the chances are good that you can strengthen your back chain. But here is a quick test: If you have a weak rear chain, you can actually see it by looking at your side profile in the mirror, says Luciani. Rapidly take your posture inventory: Are you round? Is your butt flat? Do your quadriceps jump out of your leg while your knee tendons lie flat? If so, it is time to achieve some PC profits.

Since the rear chain consists of so many muscle groups, it will not be enough to include a "back chain day" in your training routine. Rather, intelligent training will sprinkle exercises throughout the week that work on different parts of the rear chain. (How to plan a perfectly balanced training week.)

The best exercises for the rear chain

Kniebugen, Kreuzleben, Lausfahrtaufen, Kettlebell-Swings, Glute Bridges, Wadensteben, Previous rowing and pull-ups are your best friends, says the certified personal trainer Alonzo Wilson, founder of Tone House, a group training studio in New York City.

But before you start taking these movements in your routine, fast PSA: shape is important. For example, improper crusades can do exactly the opposite of what they strive for (injury). So before you strain the barbell, learn how to carry out a conventional dumbbell with dumbbells, and then try out these three cross-lodging variants. ((

The 3 most common crusade errors that you probably make) the same applies to squats and kettlebell swings. FollowThese instructions to learn how to make squats

And don't forget your latissimus! Try this latissimus training for beginners, these six back building movements or improve your traction by trying out these pull-ups.

It may be tempting to tense your biceps or count your abdominal muscles in the mirror, but the next time you look at your reflection, turn around and look back. Then continue and get this back chain pump - you will not regret it.

"Many people in the gym neglect the training of their rear chain. But as soon as they do it, they find out how much it helps them with other activities that they enjoy in life and sport," says Dawn.