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Army Monday: Military-Impressed Posterior Chain Exercise

In accordance with Military Nationwide Guardsman Chris Kellum, it takes a powerful posterior chain and a “brick-wall again” to navigate by way of the brand new Military Fight Health Check (ACFT) — significantly the deadlift and leg tuck occasions (the latter being a cross between a pullup and a leg elevate).

Even should you’re not within the Military, it will nonetheless serve you properly to have a powerful, muscular posterior chain. A much bigger squat, a much bigger deadlift, improved efficiency in nearly any sport, fewer accidents, a extra badass physique — you’ll reap all these advantages together with his posterior chain exercise, courtesy of Kellum. You possibly can thank him later in your brick wall again.

Featured coach: SPC Chris Kellum is a sniper staff infantryman within the Florida Military Nationwide Guard. A NETA-certified private coach and member of the Bravo Sierra staff, his mission is to encourage others by incorporating health and army on his YouTube channel and documenting the method of transitioning to a warrant officer to go to flight faculty. All of his exercises may be discovered on his Playbook health app.

Gear wanted: Totally geared up health club – hex bar, pull-up bar, adjustable bench, dumbbells, lat pulldown station, kettlebell, cable station, reverse pec deck machine, cardio tools (optionally available).

Time dedication: Roughly 70 minutes, in keeping with Kellum.

Exercise overview: Kellum’s exercise consists of heavy deadlifts, adopted by 4 two-exercise circuits (i.e., supersets), remoted core coaching, and steady-state cardio to complete. The general routine focuses primarily on the posterior muscle tissue (higher again, decrease again, glutes, hamstrings), although the abs, obliques, biceps, and forearms will get labored as properly.

Whereas deadlift units are comparatively heavy (dropping right down to 4 reps by the final set) to spice up pure energy, the opposite units keep within the eight- to 20-rep vary to advertise hypertrophy and a little bit of endurance.

“This posterior chain exercise is designed to extend your cardio capability whereas constructing again energy,” says Kellum, who created this exercise as a part of his Hybrid Warrior coaching plan. “To be able to achieve success on this exercise, it’s good to be sure to trace your relaxation between units. Shoot for 45- to 60-second breaks in between supersets. You’ll be lifting much less weight than normal, because the depth is elevated. However we nonetheless need to deal with correct type, and that may be compromised with shorter relaxation durations and fatigue.”

Chris Kellum performing an exercise for his Posterior Chain Workout
Courtesy of Bravo Sierra

Chris Kellum’s ‘Hybrid Warrior’ Again Builder

Warmup (12 minutes)

  1. Higher Again Foam Rolling – 3-5 minutes
  2. Lats Foam Rolling – 1-2 minutes (per facet)
  3. Spiderman Stretch with Rotation – 10 reps (per facet)
  4. Groiners – 10 reps (per facet)

Power Work (Heavy)

Hex-bar Deadlift: 1-2 warmup units, adopted by 4 working units of 8, 8, 6, 4 reps

Circuit 1 — 4 Rounds:

  1. Leg Tuck – 8 reps
  2. Forearm Plank – 30 sec.
  3. Relaxation 45-60 seconds

Circuit 2 — 4 Rounds:

  1. Chest-supported Dumbbell Row – 12-15 reps
  2. Hammer Curl – 12-15 reps
  3. Relaxation 45-60 seconds

Circuit 3 — 3 Rounds:

  1. Huge-grip Lat Pulldown – 15 reps
  2. Reverse-grip Lat Pulldown – 15 reps
  3. Relaxation 45-60 seconds

Circuit 4 — 2 Rounds:

  1. Kettlebell Swing – 20 reps
  2. Reverse Flye – 20 reps
  3. Relaxation 45-60 seconds

Core Work — 1-3 Rounds:

  1. Hanging Leg Increase – 15-20 reps
  2. Cable Woodchopper – 15 reps per facet
  3. Plank Maintain – Max time
  4. Relaxation 15 seconds between workout routines.
  5. Regular-State Cardio

After a quick warmup of 20 ahead leg swings and 20 lateral leg swings (per leg), do 20 minutes of steady-state cardio in your most well-liked cardio machine or jogging/working. Keep an depth of 65%-70% of your max coronary heart price your complete time.

“You need to have the ability to say a whole sentence with out gasping for air,” says Kellum. “The aim is to get the blood flowing to extend restoration. We’re not coaching to overly tax our our bodies throughout this cardio session.”

Find out how to Estimate Coronary heart Fee Zone

  • 220 – your age = Max Coronary heart Fee (Max HR)

Instance: for a 28-year-old: 220 – 28 = 192 Max HR

To seek out 65%-70% of Max HR:

  • 192 x .65 = 125 BPM (beats per minute)
  • 192 x .70 = 134 BPM

Goal HR zone for exercise:

Train Notes

  • Hex-bar Deadlift: In the event you don’t have a hex bar accessible, use a barbell or heavy dumbbells or kettlebells. ·
  • Leg Tuck: That is an official Military Fight Health Check (ACFT) occasion (video demonstration right here). “If leg tucks are too exhausting, add a band to the pull-up bar to remove weight,” says Kellum. “Or, begin with negatives: Bounce as much as the bar, maintain your self on the prime, and slowly decrease your self to the underside. Repeat this for five reps, taking pictures for 3 seconds on the reducing portion. I like to recommend 5 units of 5 reps.”
  • Forearm Plank: Preserve your core tight and physique in a straight line from heels to move, forearms in touch with the ground.
  • Chest-supported Dumbbell Row: It is a two-arm dumbbell row carried out face down on an incline bench to stabilize the higher physique. Pull the dumbbells straight up from a beginning place of arms prolonged perpendicular with the ground.
  • Hammer Curl: Hammer curls may be achieved with dumbbells, cables (utilizing a rope attachment), or a resistance band. Preserve your forearms impartial (palms dealing with one another) all through.
  • Huge-grip Lat Pulldown: Take an overhead grip outdoors of shoulder-width, retaining your torso as vertical as attainable (don’t lean again an excessive amount of).
  • Reverse-grip Lat Pulldown: With the underhand grip, hold your palms at should-width or narrower.
  • Kettlebell Swing: Deal with the hip hinge, pushing your hips again to provoke the motion, with solely a slight bend within the knees.
  • Reverse Flye: This train may be carried out utilizing cables, a pec deck machine (with a reverse fly possibility), a resistance band, or dumbbells.
  • Hanging Leg Increase: In the event you don’t have a pull-up bar or vertical bench (aka captain’s chair Roman chair), do leg raises mendacity face up on the ground.
  • Cable Woodchopper: In the event you don’t have cables, use a resistance band.
  • Plank Maintain: Shoot for a 2-plus-minute maintain; should you repeat this exercise, attempt to beat your rating the subsequent day out.


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