Better posterior chain

[toohyper]

I'm 18 and i realize my squats are pure crap. My bench (max is 225) and my deadlifts (max 315) are fine, even my leg press is very good. I don't think lack of leg strength is it since i play soccer. So i'm assuming it's posterior chain.

I know squats are suppose to get your posterior chain better but are there any other excercises that can help me with this?

[Insex]

What exactly is wrong with your Squat form? Can you give us any examples?

Do you lean forward too much?

Do you not keep your back straight?

Do your knees buckle together?

Do you start to fall forwards, backwards, or to the side?

Have you injured yourself from Squatting?

Go here to view and read my instructions on Squatting correctly:

http://www.extremefitness.com/forum/...631#post611631

If you're doing everything correctly, then try placing some 2 1/2 or 5 pound plates under your heels while Squatting. This technique seems to help a lot of people who have trouble Squatting correctly.

[gYmgIrL]

Lower your squat weight and go ass2grass!

this little man says to do roman chair,



The ‘Posterior Chain” (PC) is a group of muscle that when effectively strengthened in an integrated fashion can enhance the art of sprinting, jumping, running, and crawling while greatly increasing your ability to squat, lift, pull, push and press. …That pretty much is all your functional options…….



The muscles of the PC include the calves, hamstrings, gluteals (butt), low back, and I also like to include the lower abdominals. Without the counter balance strength of the lower abdominals, anteriorly, the posterior chain is not going to function optimally.

so i assume that means work out your abs and do deadlifts!

deadlifts *are* the answer to most of the worlds problems

[PowerHouse]

Box squats, box squats and some more box squats. Learn to sit back into a squat not down. Try to spread the floor with your feet, keep your knees from coming inwards, work with different stances(wide//narrow) and I will say this again sit BACK into a squat not down. I use a box that is an inch below parallel and one that is a couple inches above parallel.

If your gym has a reverse hyper or a glute ham raise machine that would be nice. But if they dont do cable pull throughs, good mornings, dimel deadlifts(any type of deadlift works) abs and squats.

[Adonis]

bump!!!!