Posterior Chain Exercises, Part 1 (Bi-lateral Movements)

In the first part of a 3-part series, California Strength Head Strength Coach, Ernie Hernandez (MS, CSCS), explains some of the bi-lateral exercises that we use with our athletes and weightlifters to work on the posterior chain. These exercises include the eccentric glut ham raise, lying leg curl, reverse hyper, and back extension.
Part 2 will discuss uni-lateral movements, so stay tuned!

[@SoCalRugger]

Nice job Farah!

[@PaulJohn204]

Great vids

[@enkroning]

holy mother! Farrah is crazy strong !

[@HerrrHosen]

My gym does use RDLs, but heavy deads are hard to recover from, and I think there's also the question of, if you were going to do deads, why not just do clean pulls?

[@scarface4u2]

A more comfortable position for the weight when doing the back ext is holding a plate with your hands on your chest. Having all that weight in the cervical spine can be dangerous, especially if the neck is in extension

[@604josh]

Are these back extensions bad for your neck with the bar resting like that? I overheard a trainer saying how it's dangerous to do these when I did them at the gym. Thanks! love the videos!

[@Chr_07]

Is it okay to have the bar rest on your neck during back extensions? I try to put it on my traps.

[@PWDr93]

yes

[@scottwij]

Why don't you do deadlifts or RDLs for posterior chain workouts? With all of the squats and oly lifts does it overload the back?

[@bgizzles420]

It's all good man, the videos are appreciated regardless. Thought you might just be gassed from performing sets between filming sessions.

[@MrShep1973]

It really sucks not having a reverse hyper-extension at my gym.

[@Latissimus65]

You look exactly like Jim Miller in the UFC

[@courtlandcreekmore1421]

Interesting and helpful exercises. One observation/question: why record an instructional video with distracting "low low low 1.2% APR financing" ad man screeching in the background?

[@twinturboedm3]

why is spencer so happy

[@SjaakadeliC]

1:40 Spencer U JELLY?

[@michaelbarrett2968]

That kinetic chain confusion Weider principle brah

[@Heimsi]

I thought the same! haha

[@l00PercentJuice]

Those weighted back extensions with the bar on the neck, look super painful. But, what do I know, i'm just human.

[@TheLightingrasengan]

i dont get it

[@AndrosRG]

1:28 That fart...

[@ray.tromp.14]

Is it just me or does the coach look like a skinny/younger version of Coach Pendlay?

[@rokstarpolla]

What are you looking to the girl Spencer? ^^

[@PedroiatheDestroia15]

Olympic weightlifters never do deadlifts, because the pull off the floor in a clean or snatch is much different. Doing deadlifts will hurt their technique.

[@bgizzles420]

Cameraman breathing heavy as fuck.