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Power up your posterior

In the second of Terry Longmore’s core workouts, we focus on the often-neglected posterior chain


A workout that focuses on strengthening the posterior chain muscles, which include the glutes, lower back, rear inner thigh, upper back and shoulders.


Because the posterior chain muscle group is vital for stability, a full range of motion, and strength in areas of the body often overlooked, like the upper back or shoulders.


Using traditional S&C exercises, as well as stability-orientated exercises with more peculiar gym equipment such as kettlebells, Swiss balls or medicine balls.

Medicene ball raises and rollouts


Technique: Start by sitting on a Swiss ball, holding a medicine ball with two hands. Slowly roll down the ball, arching your lower back into the air so you create a bridge. With the medicine ball, raise it into the air with one hand until your arm is fully extended, then lower it for one rep.

8 reps (each arm) // 1 min rest // 4 sets  

Kettlebell swings ()



Technique: Stand with your feet shoulder-width apart. Hold the bell with both hands, squat down and let it swing between your legs. Drive your hips forward by squeezing your glutes together and swing the bell up. Let it fall back down and return to the squat.

12 reps // 1 min rest // 4 sets



Technique: Stand with feet shoulder-width apart with the barbell directly below. Take hold of the bar, so your hands should be just outside of your knees. Pull the bar up until you’re fully standing, making sure your head and back is aligned. Pause, then lower the bar back to the floor.

8 reps // 30 secs rest // 4 sets 

Single-arm kettlebell snatch ()



Technique: Start with feet shoulder-width apart, but hold the bell with just one hand. Dip the knees slightly and swing it in between your legs. Swing it up into the air and straighten the legs. As it reaches the top, roll the bell onto your forearm. Lower and repeat.

8 reps (each arm) // 1 min rest // 4 sets