Think about your desk and bicycle posture. The shoulders may be rounded and the spine, hips, and knees may be bent, with a very forward focus. When you ride, your quadriceps also undertake a lot of work along with your chest and abdominal muscles. And it helps stabilize you and help you handle your bike. This all means that you are moving most of the front muscles of your body all day long. And the perfect antidote to our front dominant lifestyle: rear chain training.
What is a rear chain?
Even trainers and cycling coaches may have heard mentioning this group of muscles. This is a fancy way to say the whole back of the body. The rear chain extends from the back of the neck to the back of the torso (think of the muscles that support the back muscles, such as the latissimus dorsi, rhomboid muscles, traps, and erector spinae muscles), exaggerated, hamstrings, and calves. Ian Finestein explains. He is a certified weightlifting and CrossFit coach and owner of AR Strength in Allentown, PA.
Why is the work of the rear chain so important to cyclists?
Simply put, the rear chain needs to be strong for everyday life and efficient and powerful cycling.
“The most common phrase we hear from people about picking something off the floor is’use your feet,’” says Feinstein. “People are thinking of doing that, you do squats, but in reality you need a hinge or deadlift, so learn the proper shape of a deadlift. [a posterior chain-focused exercise], Important for body balance and functional fit. ”
“Balance the body” is exactly what we mentioned earlier. Most of our movements and daily body positions shorten or overwork the front of the body, so some exercise is needed to strengthen the opposite muscle group known as the posterior chain. This helps avoid injuries, but at the same time works on all the proper muscles that make the body function like a powerful and efficient machine.
In addition, the hinge movement pattern focused on the rear chain, as mentioned by Deadlift Finestein, requires maintaining a flat back and meshed core, so it is useful for practicing strong posture. It helps, he explains. This keeps you away from rounded hip positions that can be inefficient, interfere with breathing, and cause pain throughout your body. Translation: Rear chain workouts can not only improve the form of your bike, but also lead to a better and more comfortable ride.
The best rear chain workout for cyclists
Finestein curated a rear chain workout just for cyclists. This allows you to balance your body, build power-providing muscles, improve pedaling efficiency, and keep your core in a better position.
How to use this list: Perform the following exercises for the number of contacts listed. Do a couple of sets, taking breaks as needed between the exercise and the set. Finestein demonstrates each exercise so you can imitate the right form. You will need a set of medium to heavy dumbbells. Exercise mats are optional.
Deadlift
While holding the dumbbells with both hands, stand with your legs separated by the width of your hips. With your shoulders down, your back flat, and your core engaged, hinge your hips with your hips straight back. Lower your torso and weights towards the floor and bend your knees slightly. Stop when you feel the hamstrings pulled or when they are almost parallel to the floor. Next, drive through your legs and engage your gluteal muscles to recover. repeat. Repeat 6-10 times.
Bent over row
Hold the dumbbells in front of you with both hands, face your palms, and stand with your feet apart by the width of your hips. With your shoulders down, your back flat, and your core engaged, hinge your hips with your hips straight back. Your arms should be straight down in front of you. This is the starting position. Bring your elbows closer to the sides and pull back the weights to create a row. Keep your shoulders away from your ears and tighten the core. When the weight reaches the thorax, straighten the arm and return it to the starting position. repeat. Repeat 6-10 times.
Sumo Deadlift Hyple
Stand with your hands in front of the dumbbells, or one kettlebell in front of you, your palms toward you, your feet slightly wider than your shoulders, and your toes slightly outwards. With your shoulders down, your back flat, and your core engaged, hinge your hips with your hips straight back. Lower your torso and weights towards the floor and bend your knees slightly. Stop when you feel the hamstrings pulled or when they are almost parallel to the floor. Then drive your legs to recover. When you stand up, pull your elbows back a little and the dumbbells or kettlebells will reach your chest. Reduce the weight and repeat. Repeat 6-10 times.
Dumbbell snatch
With your legs slightly wider than your hips, hold the dumbbells in front of you with your left hand and stand with your palms facing you. With your shoulders down, your back flat, and your core engaged, hinge your hips with your hips straight back. Lower your torso and dumbbells toward the floor and bend your knees slightly. Then drive your legs to get up, raise your elbows high, and move your shoulders up and down. Put your weight on your shoulders, turn your elbows over, and push the dumbbells straight up. (This should occur with a single fluid movement powered by the lower body.) Lose weight and move back. repeat. Repeat 5-10 times. Then switch sides.
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