10 ‘Kinetic Chain’ Exercises To Build Stronger, Bigger Muscles
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10 ‘Kinetic Chain’ Exercises To Build Stronger, Bigger Muscles
A trainer breaks down open versus closed kinetic chain exercises and the 10 best kinetic chain exercises to build muscle.
Sep 3, 2024
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#Posterior Chain Exercises
Try these 3 hamstring exercises to strengthen your posterior chain. No gym? No problem. Use a chair, couch, or table. 2–3 sets of: 1️⃣ Elevated hamstring bridge × 10 → If you’re strong, add 5 single-leg reps each side 2️⃣ Single-leg RDL / arabesque × 5 / 5 → Slow, controlled, hips square 3️⃣ Hamstring walkouts × 5 (out back) 4️⃣ Elevated hamstring ISO hold × 30s Tips - If you’re doing this cold, spend 5 minutes warming up first - Walkouts: don’t go as far if it gets tough - ISO hold: bend the kn
Try these 3 hamstring exercises to strengthen your posterior chain. No gym? No problem. Use a chair, couch, or table. 2–3 sets of: 1️⃣ Elevated hamstring bridge × 10 → If you’re strong, add 5 single-leg reps each side 2️⃣ Single-leg RDL / arabesque × 5 / 5 → Slow, controlled, hips square 3️⃣ Hamstring walkouts × 5 (out back) 4️⃣ Elevated hamstring ISO hold × 30s Tips - If you’re doing this cold, spend 5 minutes warming up first - Walkouts: don’t go as far if it gets tough - ISO hold: bend the kn
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Posterior Chain Benefits
Benefits for People Over Age 40 ⭐ 1. Strengthens posterior chain Improves glutes, hamstrings, and lower back—key muscles that weaken with age and contribute to pain. ⭐ 2. Boosts power & athleticism Explosive hip extension improves fast-twitch muscle fibers, which decline naturally after 40. This helps with: balance agility reaction time preventing falls ⭐ 3. Improves cardiovascular conditioning Kettlebell swings raise heart rate quickly and safely when done with good technique—great for heart he
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I love hang high pulls for the posterior chain power benefits but also for building big delts and traps. Sometimes these aren’t suitable for people, either temporarily or permanently. Ergonomically these aren’t the best on the joints. But don’t occasionally they are fine for most people. As I’ve gotten older I’ve subbed heavy barbell high pulling for other lifts. This is one I use when things are really achey but I still want a nice felt and trap pump. #traps #shoulderworkout | Judd Lienhard
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