The concept of posterior chain development is popular among football strength coaches. In essence, it implies working the extensor muscles of the lower back (erector spinae) and hip joint (glutes and hamstrings). In addition, I would include the ankle joint (gastrocnemius and soleus) since it intertwines with the hamstrings and is also involved in the execution of the skills involving the hamstrings and gluteus maximus.
These three joints and the muscles involved are strongly activated in running, quickly coming up out of the two-or three-point stance, and both driving forward and leaping upward. All are important movements for football players. Because of this, strengthening these muscles becomes extremely important, not only for improving game play, but for the prevention of injury. Keep in mind that lower back, hamstring and calf injuries are quite common in football.
In posterior chain work, athletes typically do hyperextensions, squats, glute-ham raises, reverse hypers, deadlifts and good mornings. These are excellent exercises and are effective in strengthening the above-mentioned muscles. However, there are a few shortcomings in each of these exercises on all levels of athletic performance. Some of these shortcomings can be dangerous, especially when working with young athletes.
For example, in these exercises, the lower back is held in a rigid position so that the back muscles are strengthened in the isometric (static) regime. Such development is needed in the execution of many actions. A good example would be the transfer of forces from the legs to the upper body. But in static development, the muscles are not strengthened through a full range of motion (ROM) in a dynamic manner which is needed to prevent most back injuries. Understand that when injuries to the back occur, it is typically when the back is rounded (in flexion) and not held rigid in its neutral curvature.
To strengthen the lower back muscles in a dynamic manner through the full ROM, it is necessary to do the back raise exercise. This exercise is most effectively done on a Glute-Ham machine or the Yessis Glute-Ham-Back machine that has the adjustability needed to correctly position the athlete, especially the very tall player (See Photos 1 and 2). In my experiences working with athletes with back problems, I have found this exercise to be the best, not only in rehabilitation but for the prevention of injury.
Note that the back raise is not the same as the hyperextension exercise. In the latter, the axis is in the hip joint and the back is kept rigid. In the back raise, the axis is in the waist and the spine goes through a full range of motion from flexion to hyperextension. These are two completely different exercises. Also, note that the hyperextension exercise is basically the same as a back extension exercise that is typically done on an exercise machine. In both cases, the axis of rotation is in the hip joint.
Exercises such as the good morning and deadlift are effective for strengthening the hip extensors, but only if the athlete has the necessary prerequisites. For example, the athlete must have sufficient isometric strength of the lower back muscles to hold the neutral curvature of the spine in the rigid position. Flexion of the spine during execution in either of these exercises can be injurious. This is often seen when the athlete flexes his spine to reach the horizontal, bent-over position and then tries to extend his spine as he raises the trunk instead of relying solely on the hip joint extensors.
In such cases, it is important that the athlete do back raises to get full strength of the muscles and develop the ability to hold the spine rigid. This is a critical element in these exercises as well as in the glute-ham-gastroc raise, which is the best – and only – exercise for full development of the hamstring muscles and its upper and lower tendons.
The glute-ham-gastroc raise is a unique exercise that I introduced in this country. I learned of this exercise on one of my visits to the former Soviet Union where I saw the athletes do this exercise on a gymnastics horse with their feet between wall bars. To duplicate this exercise, I developed many prototypes that eventually evolved into the machines seen today.
By doing the glute-ham-gastroc raise and using correct running and cutting techniques, I have never had a player experience a hamstring injury. However, the exercise must be done correctly which means that you begin in the down position and rise up above the horizontal position (See Photos 3, 4, and 5). Keeping the body above the horizontal throughout execution is presently done by many players and is an effective exercise but it only hits a portion of the hamstrings.
In conclusion, you can get full posterior chain development by doing three key exercises on the Glute Ham Back machine. This includes the back raise, glute-ham-gastroc raise, and heel raise. Hip extension with the trunk in motion should be used as a prerequisite for doing the glute-ham-gastroc raise, the good morning and deadlift. The hip extension is also done with the legs in motion to duplicate running actions.
The exact workout routine can vary greatly depending upon the objective and where you are in the periodization scheme. However, because the posterior muscles are used so much during game competition, you need more muscular endurance rather than pure strength. Thus, it is recommended that you do these exercises in the 15 to 20 maximum repetition range. Higher repetitions for two to three sets will give you a greater return in comparison to a few reps and more sets.
About the author: Dr. Michael Yessis is president of Sports Training, Inc., a diverse sports and fitness company. He is also Professor Emeritus at California State University, Fullerton. The author of 16 books, Dr. Yessis has been a training and technique consultant to several Olympic and professional sports teams. His web site is www.DrYessis.com and he can be reached at his email address: dryessis@dryessis.com.