Coaching · Cross Training · Runner ·

Upper Body Posterior Chain Workout

The Posterior Chain refers to the structures at the back of the leg and spine, from head to toe. The main muscles that make up the Posterior Chain are the calf muscles, hamstrings, glutes, lats, the erector spinae and deltoid muscles.
 
These are the muscles that propel you forward as your run. They are big powerful muscles that compliment running and any activity that require jumping and changes of direction.
 
The stronger your posterior chain, the better you perform and also results in a decreased rick of injury.
 
You can train your posterior chain many ways. In this video below I’ll show you how to train your posterior chain in your upper body at home, with a band.
 
Training your upper body for running will help improve your posture, helping you maintain an upright position while you run even when you become tired.
 
Let’s take a look at some recommended exercises I do at home using a band for your shoulders and back. I also incorporate the arms into this workout too.
  1. Standing Upright Row
  2. Single Arm Compound Row
  3. Standing Pull Down
  4. Single Arm Lateral Raise
  5. Tricep Extension with Shoulder Mobility
  6. Back Extension
  7. Single Straight Arm Raise
There are many variations to these exercises. Start these movements with the band if you are new or under rehab from an injury, then progress to weighted machines or free weights to improve your strength further.
 
Disclaimer: When doing these exercises in your own time or joining me, precautions are required to be taken as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like in this video and article, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Run Vault Performance or the instructor in this video will not be responsible or liable for any injury or harm you sustain as a result of these exercises.

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About Bobby Brown

Bobby Brown is a qualified exercise scientist with 10 years of experience who has a passion for helping runners train smarter, recover from injury, and perform at their best. Specialising in rehabilitation, injury prevention, and performance, they combine their own running experience with practical, evidence-based strategies to provide simple and effective training. 

An experienced endurance athlete, Bobby transitioned from cycling to running over seven years ago and now focuses on trail and ultra-running. Their no-nonsense, highly individualised approach is shaped by both science and lived experience. As Bobby often say, “this is not rocket science”.