0:00
Hi guys, I'm my protein ambassador Abbey Pell and this video is all about developing strength in your posterior chain
0:16
So check out my top exercises. This exercise is the Romanian deadlift. Hold the bar at hip level with a pronated palm spacing down grip. Your shoulders should also be back with your back
0:29
slightly arch and your knees slightly bent. This will be your starting position
0:34
This is excellent for building your glutes and strengthening your lower back muscles
0:40
Lower the bar by moving your buck back as far as you can and keep the bar close to your body
0:45
your head looking forward and your shoulders back. You should feel the tension in your hamstrings and glutes
0:49
throughout this movement. Try and engage the movement by squeezing your glutes
0:54
at the bottom of the rep. It's really important with this exercise to keep your weight in your heels
0:58
If you struggle slightly with this, I found a great trick is to put two tiny plates underneath your toes to really push your weight back into your heels
1:09
The next exercise is glute bridges. This is one of my absolute favourite exercise for really developing your glutes
1:17
To place your shoulders and back on a bench with your feet about hip distance in front of you with a bend in your knee, rest the bar across your hips and use a pad if it's uncomfortable
1:27
initiate the movement by squeezing your glutes to bring the bar up into a bridge position
1:33
You can hold it here or release it slowly down. You don't have to go super heavy with this exercise
1:39
It more important to really focus on keeping the tension in your muscles throughout this movement The next exercise is the kettlebell swing
1:52
So pick a weight you're confident you can lift and place it on the floor between your feet
1:56
Now squat down to grab the hand with both hands, palms towards you
2:00
Then stand up with the kettlebell keeping your shoulders back. Bend your knees a little and push your bottom out behind you and move your weight into your heels as if you're going to jump up
2:08
Then in an explosive motion, swing the kettle bell up to chest tight, extend your arms and use the power of your legs rather than trying to pull it up with your upper body
2:18
Elevate the kettle bell to chest height at the peak of the rep. When you reach that apex, tense your core and clench your glutes
2:25
Keep your arms relaxed during this exercise. It's really important to keep all the tension in your glutes, your legs and your core
2:36
Cable kickbacks can be done obviously on cables or. if you're lucky enough to have a kickback machine at your gym
2:42
Try and keep your upper body as still as possible throughout this movement
2:46
focusing just on keeping the tension in your legs and glutes throughout
2:50
It's really just a simple kickback movement, but you engage your core by keeping your balance on the resting leg
2:58
and the tension in your working leg. Squeeze your bum at the peak of the rep to really engage your glutes
3:04
Hold the cable rig in front of you to keep the stability in your resting leg
3:08
whilst your working leg takes the pressure of the weights. Thanks for watching guys
3:13
I hope you're not too sore after trying out those exercises. Don't forget to like and subscribe
