Posterior Core Development

If you have read my site for over a day, you will see where I stand on strength training.  Obviously, cardio is very important, but for me resistance training is what helps you push hard on a rough track, not that 10 mile run you did.  However, cardiovascular training and resistance training build off of each other.  Take this week at Freestone for example; the track was rough and extremely hot.  As the track gets rougher, your muscular strength and endurance will help keep the bike under control in the braking bumps, those monstrous whoops and any close calls you have.

Most of this strength stems from your core.  The core consists of 3 main parts: abdominals, lower back and glutes (that’s your butt if you slept through anatomy).  There are simple exercises that can work the abs and lower back like leg raises and deadlifts, but how and why would you work the glutes?  When doing lower body movements like squats, deadlifts, or lunges, your glutes assist the primary muscle groups and maintain stability when balancing to prevent you from falling to one side.

One exercise that targets both the hip flexors and glutes is the hip thrust.  This movement looks a little crazy, but it very effective for posterior chain development.  By throwing in this movement, you can build upon your current core strength and you will see that you can squat and deadlift more.  Often times, imbalances between protagonist and antagonist muscles can cause mild injuries that may lead to bigger problems.  When you add the hip thrust, you completely develop your core.

It is important to remember that you begin with light weight to get the movement down. Start with the bar and then work your way up to a weight where you can 15 to 20 reps.

Here is a quick look at the hip thrust:


Posted on May 30 2011, under Training | No Comments »

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