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Assessing a Strength Training Model for Special Posterior Chain
Exercises in College Athletics
By
William T. Klika III
Mentor
Randall O. Westbrook, Ed.D.
Submitted in Partial Fulfillment
Of the Requirements for the Degree
Masters of Arts in Teaching (MAT)
Fairleigh Dickinson University
Summer 2009
Strength Training 2
Table of Contents
ABSTRACT……………………………………………………………………….3
INTRODUCTION………………………………………………………………...4
DEFINITIONS……………………………………………………………….…8
REVIEW OF RELEVANT LITERATURE……………………………………..11
METHODOLOGY……………………………………………………………14
CONCLUSION………………………..……………………………...………….25
BIBLIOGRAPHY………………………………………………………….…….27
APPENDIX A……………………………………………………………………31
APPENDIX B……………………………………………………………………34
APPENDIX C……………………………………………………………………36
APPENDIX D……………………………………………………………………38
NATIONAL INSTITUTES OF HEALTH CERTIFICATION…………….....41
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Abstract
This paper reviews the role of the posterior chain in a college athletic
setting. Attention is paid to various methods of assessing posterior chain strength,
particularly the glutes and hamstrings. The author contends that current strength
training methods are insufficient to properly train athletes. Four exercises (the
Glute-Ham-Gastroc raise, the Romanian Deadlift, the Good Morning, and the
Reverse Hyper) are suggested to solve the strength training problem, as well as a
template to facilitate their use. The author calls for further research on the four
exercises, because there is a lack of Western research on these exercises.
Strength Training 4
CHAPTER I
INTRODUCTION
Training college athletes in the 21st century with the goal of improving
sports performance can be problematic at best. Most incoming freshmen have
had little or no experience in an organized training program; many others are
taught by “personal trainers” their parents found for them in high school. To make
matters worse, they are bombarded with media coverage regarding training, body
image, and supplementation. The average high school student may spend as
much – or more- time playing video games as he does physical labor or work
around the house (Gentile & Walsh, 2001).
At the start of the school year, the Strength & Conditioning Staff at
Fairleigh Dickinson University is introduced to an incoming class of athletes that
have weak legs and very poor posterior chain strength. The posterior chain may
be defined as the chain of muscles, ligaments, and tendons that connect the
gastrocnemius, hamstrings, gluteals, and the lower back. It is Fairleigh Dickinson
University’s goal to get the athletes ready to perform – as well as improve at their
sport, and avoid injury. Athletes seek to train their bodies in a manner that will
increase their functional work capacity – they wish to maximize performance
Strength Training 5
while minimizing the chance of injury. The function of the posterior chain,
particularly the region of the hamstrings and glutes, is vital to power output,
injury prevention, and sports performance. (Baechle, 1994; Yessis, 1994; Siff,
2003) Fairleigh Dickinson University’s athletes are involved in a yearly training
program to help the athletes improve their sports performance.
The former Soviet Union described the different levels of sports
performance as the Process of Attaining Sports Mastery, or PASM. Siff (2003)
described the different stages of the process, and how each athlete was required to
achieve certain levels of sports performance to continue. The Soviets treated
competitive sports like any other scientific discipline, and dedicated teams of
scientists and researchers to experiment with different methods of training
athletes. (Verkhoshansky, 1977).
There are several ways to program the volume and intensity of training in
a strength training program. At Fairleigh Dickinson, we use a version of the
classic Russian piecemeal plan, based upon the works of R.A. Roman (1986).
After studying and analyzing years of workouts, training sessions, and
experiments, the Soviet Union’s national weightlifting program developed
standards and norms for their athletes in the sport of weightlifting, as the athletes
were involved in the process of attaining sports mastery. The athletes were
classified by ability level, and their training volumes and programs reflected their
classification. Volume was counted in their program by the amount of lifts
performed above a certain percentage of maximum weight over a yearly –
Strength Training 6
quadrennial cycle, to coincide with the Olympic Games, which were the pinnacle
of sport to the Soviet Union.
Once the volume was set, the coach could then assign the exercises that
the individual athlete needed to perform over this cycle. Each exercise was ranked
in importance for the improvement of the athlete, and given a corresponding
percentage of the total volume. For example, if the coaching staff determined that
leg strength was most important to the athlete, he might have 22% of all of his
lifts consist of the back squat and its variations. Tables and charts were consulted
(Roman, 1986) and options were given for the completion of these tasks. The
process then continued as the program was broken down from the quadrennial, to
the yearly, to the monthly, then weekly, and finally daily workout regime.
Fairleigh Dickinson University’s strength & conditioning programs rely
upon the Soviet programming choices as the basis for organizing training. At
Fairleigh Dickinson, we count all of the posterior chain activities as 20 – 25% of
the yearly training volume. All repetitions over 65% of maximum weight lifted
are counted. For example, if there are 10,000 total lifts to be performed this year,
2000-2500 of those lifts will be posterior chain specific, with the coach choosing
from the Glute-Ham-Gastroc Raise, the Romanian Deadlift, the Good Morning,
and the Reverse Hyper.
The sets, repetitions, and training zones used are all adapted directly from
the Roman (1986) text. As the athlete progresses towards sport mastery, the
coaching staff will adjust that athlete’s training program accordingly. Variables
Strength Training 7
such as time of year, sport played, and personal strengths are evaluated when
planning workout sessions for our athletes.
There are many things to consider when designing/ assessing a strength
training program for the posterior chain, particularly the hamstrings and glutes.
Things like quadriceps:hamstring ratios, joint angle speeds on a dynamometer,
and eccentric/deleration training are variables and topics for discussion. This
paper will focus on traditional strength training exercises for the posterior chain.
Definitions
This paper will refer to the human anatomy and the actions that occur in
physical activity. A list of working definitions is provided to guide the reader who
may be unfamiliar with the terms.
Concentric action “occurs when the total tension developed in all the
cross-bridges of a muscle is sufficient to overcome any resistance to shortening.”
(Hunter, 1994)
Eccentric action “occurs when the tension developed in the cross bridges
is less than the resistance, and the muscle lengthens despite contact between the
myosin cross-bridges and the actin filaments” (Hunter, 1994)
Erector Spinae (or sacrospinalis) “arises from the lower and posterior part
of the sacrum, from the posterior portion of the iliac crests, and from the spines of
the lumbar and the lower two thoracic vertebrae. The fibers form a large mass of
muscular tissue, which splits in the upper lumbar region into three columns,
Strength Training 8
namely a lateral, the iliocostalis, and intermediate, the longissimus, and a medial,
the spinalis.” (Kimber, Gray, Stackpole, Leavell & Miller, 1966) These muscles
are directly involved in movement occurring at the back and hip.
Extension “A limb (or joint) is extended when it is straightened out, e.g.,
straightening the arm; hence, the reverse of flexion.” (Kimber, Gray, Stackpole,
Leavell & Miller, 1966)
Flexion “A limb (or joint) is flexed when it is bent, e.g., bending the arm
at the elbow.” (Kimber, Gray, Stackpole, Leavell & Miller, 1966)
Glute-Ham-Gastroc Raise (Appendix A, Figures 1-4) is a special exercise
for the gluteus maximus, hamstrings, and gastrocnemius. Dr. Michael Yessis
(1994) is given credit for naming the exercise in the English speaking world.
Glutes are the term describing the muscles on the back side of a person’s
hip. While there are several muscles that work with and around the hip joint, this
paper is focusing on the action of hip extension as it relates to the glutes. The
gluteus maximus is the primary muscle that this paper is concerned with. “The
gluteus maximus is a large, powerful muscle that arises from the posterior fourth
of the illiac crest, the posterior surface of the lower part of the sacrum, the side of
the coccyx, and aponeuroses of the sacrospinalis and the gluteus medius. It is
inserted into the facia lata and the gluteal ridge, a prolongation of the upper end of
the linea aspera of the femur.” (Kimber, Gray, Stackpole, Leavell & Miller, 1966)
Hamstrings are a group of muscles located on the back of a person’s thigh.
The hamstrings, as referred to in this paper, consist of three main muscles known
Strength Training 9
as the biceps femoris, the semitendinosus, and the semimembranosus. “The
biceps femoris arises by two heads, the long head from the tuberosity of the
ischium and the short head from the linea aspera of the femur. It is inserted into
the lateral side of the head of the fibula and the lateral condyle of the tibia.”
(Kimber, Gray, Stackpole, Leavell & Miller, 1966)
“The semitendinosus arises from the tuberosity of the ischium and
is inserted into the upper part of the medial surface of the body of the
tibia.” (Kimber, Gray, Stackpole, Leavell & Miller, 1966)
“The semimembranosus arises from the tuberosity of the ischium
and is inserted on the medial condyle of the tibia.” (Kimber, Gray,
Stackpole, Leavell & Miller, 1966)
“The tendons of insertion of these muscles are called the
hamstrings; hence the muscles are often called the hamstring muscles.”
(Kimber, Gray, Stackpole, Leavell & Miller, 1966)
Isometric action “occurs when the tension in the cross-bridges equals the
resistance to shortening and the muscle length remains relatively constant.”
(Hunter, 1994)
Quadriceps:Hamstring Ratio or quad:ham ratio, refers to the strength of
the quadriceps muscles compared to the strength of the hamstrings muscles. In
some of the literature, the ratio is also referred to as ham:quad ratio. (Holcomb,
Rubley, Lee, & Guadagnoli, 2007) The author of this paper prefers the quad:ham
Strength Training 10
designation because the quadriceps muscles, due to their size, will be relatively
stronger in a healthy individual.
A repetition is defined as “one complete movement of an exercise”
(Hatfield, 1994)
A set is defined as the “fixed number of repetitions of an exercise
movement” (Hatfield, 1994)
Volume is the arbitrary measurement of the amount of training that an
athlete does. It can be measured several ways. This paper uses the classic Soviet
(also referred to as Russian) model of counting repetitions above a predetermined
level as volume. For example, all lifts performed at and above 70% of a one
repetition max is one way of quantifying volume. (Roman, 1986)
Strength Training 11
CHAPTER II
REVIEW OF RELEVANT LITERATURE
One problem with the review of the literature is that many Western based
athletic training programs do not properly address the true role of the posterior
chain, particularly the hamstrings and gluteal muscles in sports activities. Many
authors cite what they believe to be “optimal” quadriceps to hamstring strength
ratios (Hemba, 1985). 3:2 and 1:1 quadriceps to hamstring strength levels have
all been reviewed and are generally accepted by the sports medicine community
to be best for athletes, depending upon age, gender, and sport played. (P. Aagaard,
E. B. Simonsen, S. P. Magnusson, B. Larsson, & P. Dyhre-Poulsen, 1998) These
studies use a similar kind of isokinetic dynamometer, a machine that measures
muscular torque at a constant velocity. A computerized isokinetic dynamometer
may be used so that speed of movement can be regulated, and velocities and data
are recorded, usually up to 360º/s. In this instance, a knee joint is measured and
the maximum torque output is calculated for that movement. In many ways, the
use of the dynamometer resembles the leg (also called knee) curl exercise. The
main difference between the two activities is that the dynamometer maintains
Strength Training 12
constant resistance with the emphasis on speed, while the leg curl uses variable
resistance and the speed of movement is left to the discretion of the user.
The isokinetic dynamometer and leg curl are referred to as “open chain”
exercises, in this case exercises that are performed without the feet in contact with
the ground or some other platform. Neither exercise fully contracts the
hamstrings at both ends of the biceps femoris (Yessis, 1994). This oversight is
critical because the programs are assessing only a minor portion of functional
sports hamstring strength. For example, Shankman (1993) discusses the role of
the hamstrings in sports, their importance to the posterior chain, and then only
briefly mentions some of the effective ways to train this area of the body. Wright,
DeLong, and Gehlsen (1999) began to address the weakness in many programs
towards proper hamstring training. They used electromyography to measure the
amount of work that the hamstrings do during the back squat, the leg curl, and a
version of the so-called Romanian deadlift (RDL) – a deadlift performed with a
slight bend in the knee joints (Appendix B, Figures 5-7). They found that the leg
curl and RDL showed the greatest electromyographic activity. However, their
study did not address the role of the leg curl in sports training, and whether or not
it is the best choice for hamstring development in athletes.
In later works, exercise selection was noted by Santana (2000) who writes
“There is a tremendous difference between a muscle’s isolated function and
integrated function” Holcomb, Rubley, Lee, & Guadagnoli (2007) used a different
approach to training hamstring strength, as they involved the use of alternative,
functional training to fully train and assess the hamstrings. Their study stated that
Strength Training 13
because their study included training where the agonist and antagonist muscles
were acting together, the functional quadriceps to hamstring ratio was affected by
a greater degree. They recommend a quadriceps to hamstring ratio of at least 3:2
for women’s college soccer players (their test subjects), agreeing with Clanton
and Coupe (1998), who reached a similar conclusion using women’s college
volleyball players. When adjusting for gender strength differences, these results
are also similar to men’s college soccer players (Tourney-Chollet, Leroy, Delarue,
& Beuret-Blanquart, (2003).
All of these studies were done at relatively low angular velocities, <360º/s,
because standard isokinetic testing units cannot measure higher speeds, despite
the fact that elite sprinting regularly involves knee angle speeds exceeding
1000º/s. (Kivi, Maraj, Gervais, & Moreau, (2002). It is the opinion of this author
that knee angle speed studies and its relationship to isokinetic testing and
posterior chain strength are worthy of research, but are outside the scope of this
paper.
Strength Training 14
METHODOLOGY
It is important to address the basics of the posterior chain, particularly the
role of the hamstrings and glutes. Most athletic endeavors require a great deal of
strength to be generated from this region of the body. Running and jumping, the
major components of sports, rely upon a healthy, functionally strong and
explosive posterior chain (Verkhoshanksy, 1977; Yessis, 1994; Siff, 2003).
The hamstrings have a vital role in stabilizing the knee joint, which is
critical in the prevention of knee injuries (Yessis, 1994). Because the quadriceps
will be relatively stronger than the knee, partially due to the size of the
quadriceps, hamstring strength – particularly in the role of knee flexion – is
necessary to decelerate the body. In addition to knee stabilization, the hamstrings
help the body perform hip extension. Thus, the hamstrings are involved in the
locomotion of two joints, the knee and hip joint. Because of their position as a
two joint muscle, the hamstrings can act to move the knees and hips
simultaneously or separately (Kimber, Gray, Stackpole, Leavell, & Miller, 1966;
Yessis, 1994). When training the hamstrings, many western educated coaches &
athletes realize the important function of knee flexion, and use the leg curl as the
primary movement to train the hamstrings. Many media and educational sources,
Strength Training 15
including the National Strength & Conditioning Association’s text book,
consistently cite the leg curl as the standard activity for knee flexion and
hamstring development (Baechele, 1994). The use of the leg curl to train an
athlete’s hamstrings, while technically correct, is not a complete answer for a
competitive athlete. It is important to note that the National Strength &
Conditioning Association’s text is the current standard of minimum education that
must be attained in order to become a nationally certified strength and
conditioning coach, the only such certification currently available.
While the leg curl is effective for lower hamstring development, it
completely disregards the upper hamstring – where it inserts at the glute (Yessis,
1994; Siff, 2003). The upper portion of the hamstring, when acting in concert with
the glutes and erector spinae, is needed for hip joint extension. Basic sports
activities such as running, jumping, and simply standing up require hip joint
extension.
In addition, the leg curl is an “open chain” exercise. There is nothing
“grounding” the knee to stabilize it. In sports, almost all activity occurs when the
feet start in contact with the ground. Walking, running, and jumping all start with
at least one foot in contact with the ground.
The hamstrings must be trained at the hip joint using the glutes. If knee
flexion and hip extension are major components of sports activities, athletes
should complete strength training exercises that incorporate one or both of these
movements. The National Strength & Conditioning Association’s (1994) text
briefly mentions the Glute-Ham-Gastroc raise (Appendix A, Figures 1-4), but one
Strength Training 16
of the reasons the exercise even appears in western literature is because of trips
made to the former Soviet Union by American delegations, including American
weightlifter Andrew “Bud” Charniga and coach Dr. Michael Yessis. While in the
Soviet Union, delegates like Bud Charniga and Dr. Michael Yessis witnessed
Soviet athletes performing strange lifts (face down) over a gymnastics horse, with
their feet locked into wall bars. The visitors saw an exercise that required the
active use of the glutes and isometric use of the erector muscles in the spine to
raise the body up, followed by a contraction of the gastrocnemius. (Charniga,
2009; Yessis, 1994) They learned that “at the end of this exercise, both the lower
and upper portions of the hamstrings are in maximal contraction. Thus, in this
exercise both ends of the hamstrings go into contraction in sequence, not
simultaneously, to create maximum shortening. This is the main reason that the
Glute-Ham-Gastroc exercise is so effective for total hamstring development”
(Yessis, 1994). Not long after returning from the USSR, Yessis designed a
specific machine to accomplish these very same traits. Charniga shared his ideas
with manufacturers as well. Thirty years later, there are dozens of companies that
have similar pieces of equipment, yet the exercise’s effectiveness has not fully
been researched and or documented in scholarly journals in the United States. To
date, the author is not aware of any actual English language studies regarding the
Glute-Ham-Gastroc raise. It is not an easy exercise to demonstrate or complete.
Most athletes will require practice and sold coaching to perform it properly, and
even then it may take months before the athlete can use resistance greater than his
Strength Training 17
own body weight. Despite its questionable sports specificity, the leg curl (flexion)
remains the standard exercise to measure hamstring strength.
Fairleigh Dickinson University teaches its athletes according to Yessis’
(1994) recommendations on how to perform the Glute-Ham-Gastroc raise
properly. It must also be noted that there have been several design changes and
improvements to the Glute-Ham-Gastroc raise machines over the past decade, but
the same general principles apply.
First, the athlete must use an actual Glute-Ham-Gastroc machine
(Appendix A, Figure 1). It is important that the athlete not attempt to do this
exercise without proper foot placement, or there is a greater chance of injury. The
ankles and thighs should be parallel to the floor, with the knees fully extended and
about 3-4 inches from the “pommel horse”. The feet are pointed down, in a
natural vertical jump – to squat width position. The torso is draped over the
horse, with chest out and shoulder blades pulled back (Appendix A, Figure 2). If
the athlete is using resistance, he can hold the resistance in front of his body and
against his chest, or hold the resistance behind his head. If no resistance is being
used, the athlete assumes an arms across chest stance.
To begin the movement, the athlete completes a back raise (hip extension)
– at a controlled speed. This involves the active work of the athlete’s spinal
erector muscles. He continues this back extension until his body is approximately
parallel to the floor, maintaining the “chest out”, and “shoulder blades back”
position. At this point, the athlete is using an isometric contraction of the upper
Strength Training 18
portion of his hamstrings to achieve a parallel to the ground position (Appendix
A, Figure 3) .
Once the athlete reaches the parallel position, the athlete is instructed to
bend his knees – and only his knees- and raise his torso up to a 45-90 degree
angle to the floor, with the athlete’s knees, hips, and shoulders in line with each
other. This knee flexion first forces the athlete’s erector spinae to perform an
isometric contraction, and then the hamstrings are activated by a very strong
contraction at the lower end as well as the upper end. This double contraction is
referred to as “firing in sequence”, and is one of the main benefits of the GluteHam-Gastroc raise (Appendix A, Figure 4) .
From the top, the athlete lowers himself under control by pushing his feet
backward into the foot plate. This classifies the activity as “closed chain”, and
will straighten the athlete’s knees back to their original, fully extended position.
When the athlete has returned to the “knees straight, body parallel to the
floor” position, he then lowers his back by performing flexion of the hip. The
athlete then repeats the movement for the prescribed numbers of repetitions and
sets.
To increase resistance, medicine balls or light weights held in front of the
body may be used. As athletes become stronger and more proficient at the GluteHam-Gastroc raise, they use resistance held behind the head, such as weights,
medicine balls, and barbells.
There are several precautions that the coach and athlete must observe
while performing Glute-Ham-Gastroc raises to help avoid injury. First, the athlete
Strength Training 19
can not be permitted to swing his back through the range of motion. This use of
momentum through hip extension will defeat the purpose of the exercise and will
not allow for the proper contraction of the hamstring muscles. In addition, lateral
flexion or twisting of the back must not occur as well. Twisting of the spine in
this position may expose it to injury. Finally, at the top of the movement, the
coach and athlete must ensure the athlete does NOT hyperextend his back. To do
so may lead toward spinal compression.
If an athlete cannot perform the Glute-Ham-Gastroc raise at first – and
there are many who lack the strength to do so – he can complete the eccentric
portion of the movement until he has the strength and confidence complete it
properly.
To complete an eccentric Glute-Ham-Gastroc raise, have the athlete start
in the “top” position (Appendix A, Figure 4) . A spotter can be used to help the
athlete lower himself as slowly as he can to the starting position, and then use the
handles on the machine to return back to the top.
Many athletes complain of an almost “cramp” like feeling in the upper
hamstrings and glutes while they perform this exercise. This is perfectly normal,
as their hamstrings and glutes are still learning the kinesiological pattern of the
movement. As the body’s motor system becomes more efficient, this will greatly
enhance the athlete’s ability to display force in the area quickly – that is, they can
jump higher and run faster, thereby leading to potentially greater sports
performance. In addition, the mastery of these kinesiological patterns can also
lead to decreased chance of injury. (Verkhoshansky, 1977; Siff, 2003)
Strength Training 20
As was mentioned before, the glutes, together with the hamstrings,
perform the important task of hip extension. They also form the critical link
between the lower and upper halves of the body. Strong, flexible hamstrings and
glutes pull the hip joint into a more “neutral” position. This may help alleviate
lower back pain for many individuals who have otherwise healthy spines.
(Shankman, 1993)
There are three additional strength training exercises that all athletes and
coaches should have at their disposal to perform to achieve proper glute and
hamstring development, the Romanian Deadlift (RDL), the Good Morning, and
the Reverse Hyper.
The “Romanian Deadlift”, or “RDL”, is a version of a bent - leg deadlift
(Appendix B, Figures 5-7) , and it is classified as a closed chain exercise.
Although it has been performed long before there was a country called Romania,
it is called the RDL in the United States because of its use at the United States
Olympic Training Center in Colorado by former Romanian weightlifter Dragomir
Cioroslan. (Charniga, 2009) This exercise provides for hip extension, using the
upper hamstrings, glutes, and spinal erector muscles. To complete a Romanian
Deadlift, the athlete stands holding a barbell using a jump-width stance at arm’s
length, usually with the feet underneath the hips. The barbell is held with an over
handed, clean-width grip. The athlete also retracts his scapula (pulls his shoulder
blades back), and is instructed to maintain this shoulder back position for the
entire exercise (Appendix B, Figure 5) .
Strength Training 21
The athlete puts a slight bend in his knees, and begins to move forward at
the waist. The barbell should stay tight to the body, almost physically touching
the legs as the bar descends.
With the bar descending, the athlete should maintain a forward gaze to
help the scapula stay contracted, and allow his bodyweight to shift back onto his
heels (Appendix B, Figure 6) .
Flexibility of the hamstrings will be the limiting factor in the depth of the
barbell’s descent. After the athlete reaches his maximum depth (Appendix B,
Figure 7) , he should rise back up to the starting position, maintaining his
retracted scapula. The athlete then repeats the movement for the prescribed
number of repetitions and sets. This teaching model resembles that of Frounfelter
(2000).
The “Good Morning” exercise (Appendix C, Figures 8-10) is performed
exactly like the Romanian Deadlift, except that the barbell is placed behind the
athlete’s head, as if he were going to squat with the barbell (Appendix C, Figure
8) . While this change may seem minor, switching the bar placement in this
manner offers the athlete a different training stimulus. Charniga (1986) presented
a complete analysis of the techniques used, and are a valuable tool for learning the
lift and its variations.
The bar placement changes the length of the lever arm (Appendix C,
Figure 10) . Basic physics reminds the coach and athlete that as the lever arm gets
longer, there is the potential for more force – or in this case stress – at the
fulcrum, which happens to be the athlete’s lower back. (Charniga, 1986)
Strength Training 22
Because of the increased stress on the spinal erector muscles, caution must
be used when selecting resistance for the Good Morning. Most athletes will begin
the Good Morning with considerably less weight than the Romanian Deadlift,
until they become confident in their ability to execute a Good Morning properly.
Fairleigh Dickinson University regularly recommends a starting weight choice of
50 – 75% of the athlete’s Romanian Deadlift training weights. Fairleigh
Dickinson University also teaches their athletes to learn and correctly perform a
Romanian Deadlift before attempting to learn the Good Morning. After the athlete
has demonstrated repeated competence in the Romanian Deadlift, the coaching
staff allows the athlete to add the Good Morning as a posterior chain training
option. Regarding teaching order, the author knows of no such written
recommendations from any other sources.
The “Reverse Hyper” (Appendix D, Figures 12-14) is also a staple in
Fairleigh Dickinson’s posterior chain training model. This exercise is a version of
a reverse back raise that targets the hamstrings, glutes, and extensors of the lower
back. The Reverse Hyper, much like the Glute-Ham-Gastroc Raise, is a much
neglected exercise at sports training facilities, because many facilities do not have
the necessary piece of equipment to perform the exercise properly. While the
Reverse Hyper can be performed off of an extra high table or the backwards set
up of a Glute-Ham-Gastroc machine, it is best done with an actual Reverse Hyper
machine (Appendix D, Figure 11) . The machine version of the Reverse Hyper
was originally designed by powerlifting athlete and coach Louie Simmons of
Ohio. If the athlete does not perform the reverse hyper on the proper machine, it
Strength Training 23
is virtually impossible to add resistance safely, thus violating the basic exercise
principle of progressive overload. (Wathan & Roll, 1994) Although a Reverse
Hyper is an open chain exercise, it does work the hamstrings, glutes, and spinal
erector muscles simultaneously. In addition, the initial position of the lifter may
allow for decompression of the discs in the spine, although further research is
warranted to justify these claims.
To perform a Reverse Hyper properly, according to Elite Fitness (2007),
the coach and athlete must ensure the reverse hyper machine is set up properly
(each company’s machine will have slightly different standards), with the
athlete’s hips off of the table (Appendix D, Figure 12) .
The athlete keeps his legs straight, while raising the legs up to a parallel
position. The hamstrings, glutes, and erector spinae all work in concert to
accomplish this task as the athlete’s legs move from an approximate 90º angle at
the hip to a 180º angle at the hip.
While in the top position (Appendix D, Figure 14) , parallel to the floor,
legs at 180º hip angle, the athlete should “fire his glutes” by forcing a contraction
of the gluteus muscles. The athlete then lowers his legs under control and returns
them to the original start position. The athlete then repeats the movement for the
prescribed number of repetitions and sets.
It is important that the coach and athlete understand the differences in each
equipment manufacturer’s Reverse Hyper machine. While the muscle movements
will be virtually identical, the adjustments on the machine and the Reverse
Hyper’s operation may vary. The author is not aware of any studies concerning
Strength Training 24
the effectiveness of one manufacturer’s Reverse Hyper against another, but a
simple product sales literature search will yield at least three different designs.
Strength Training 25
CHAPTER III
CONCLUSION
At Fairleigh Dickinson, we believe that the posterior chain is a critical
component of athletic success, and it must be trained during every strength
training session. Training variables including the athlete’s sport, time of year, and
individual strengths and weaknesses must all be accounted for. While there are
differences in every athlete’s strength training program, all of our athletes follow
a similar template for a training session:
A. Warm up – a 5-10 minute session involving a dynamic warm up,
followed by various movement preparation drills, usually in an
unloaded state
B. The main lift of the day – either the most explosive/technical (Olympic
lifts and their variations) OR the main strength movement of the day,
depending upon that training session’s objective
C. Whichever movement from (B), above, that was not selected
D. The posterior chain movement of the day
E. The rest of that session’s training movements
Strength Training 26
F. Stretching, recovery, and regeneration, always including at least one
activity targeting the posterior chain
Despite the importance of the posterior chain, there are two primary
reasons why posterior chain exercises with weights are not performed first in the
workout. It is critical that the most technical and explosive lifts be completed first
in a workout. These lifts tend to be the Olympic lifts and their variations,
exercises that improve an athlete’s maximum rate of force development. The
Central Nervous System needs to be at its most rested state to maximize benefits
and guard against injury. As the CNS becomes fatigued, and technique breaks
down, the risk of injury increases dramatically. (Siff, 2003; Verkhoshansky,
1985; Roman, 1986)
The second reason that weighted posterior chain movements are not
performed first is that lower body compound movements (e.g., the back squat)
that involve the auxiliary use of the posterior chain – specifically the lower back –
also need the posterior chain at its most rested state to guard against injury. When
squatting relatively heavy weights, it is not advisable to have a weakened lower
back.
There is a great body of knowledge that exists in the strength training field
regarding the use of the posterior chain. Much of this knowledge is assumed
correct as commonly executed and accepted practices, but Western research is
lacking to confirm or refute this common knowledge database. New, Western
studies are needed to test the effectiveness of these strength training exercises.
Strength Training 27
BIBLIOGRAPHY
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Strength Training 30
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Strength Training 31
APPENDIX A
THE GLUTE-HAM-GASTROC RAISE
Figure 1
Strength Training 32
Figure 2
Figure 3
Strength Training 33
Figure 4
Strength Training 34
APPENDIX B
THE ROMANIAN DEADLIFT
Figure 5
Strength Training 35
Figure 6
Figure 7
Strength Training 36
APPENDIX C
THE GOOD MORNING
Figure 8
Strength Training 37
Figure 9
Figure 10
Strength Training 38
APPENDIX D
THE REVERSE HYPER
Figure 11
Strength Training 39
Figure 12
Figure 13
Strength Training 40
Figure 14
Strength Training 41
N.I.H. CERTIFICATE OF COMPLETION
Certificate of Completion
The National Institutes of Health (NIH) Office of Extramural
Research certifies that William Klika successfully completed
the NIH Web-based training course “Protecting Human
Research Participants”.
Date of completion: 06/10/2009
Certification Number: 234905