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Posterior Chain Linked (Simple Strength Book 6)
 
 

Posterior Chain Linked (Simple Strength Book 6) [Kindle Edition]

Sean Schniederjan
4.5 out of 5 stars  See all reviews (4 customer reviews)

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Product Description

Product Description

Is your lower back sore when you lift things? If you lift any kind of weight (barbells, kettlebells, etc.) for exercise, do not do a single rep more until you know how to link your posterior chain.

Here's how to do it:

Your posterior chain starts at your heels. Your calves should be long and stretched so you can dig your heel into the floor. Your glutes and hamstrings should be shortened and "activated." Your abs should fire to protect your lower back. Abs aren't a part of the posterior chain - they are an "honorary member" you need to have on board. Your lats and rhomboids need to be activated to protect your upper back and prevent it from rounding forward.

This is a short book. It gives you a simple set up sequence for easily accomplishing the task of activating your entire posterior chain (from heels to rhomboids) in a logical sequence. The drills are so simple you can do them inside the gym or anywhere else (home or office).

I shared this sequence with a group of lifters from my email list.

These were the results:

1. No soreness: "no soreness - at all" from a 57 year old CPT who hadn't deadlifted in 6 month. "My lower back isn't toast like it usually is after a deadlift workout."
2. 2 practice PRs from a female powerlifter (bench and deadlift). Her coach said "probably the best deadlift session she has had."
3. low back fixes "I felt no strain in my back."
4. stronger "heavier lifting, more secure lifting"
5. better mobility "stonger and looser."
6. mental confidence "the mental prep was as useful as the physical"
7. increasing work capacity in kettlebell workouts. "I have been doing a lot of double kettlebell swings. I did some and felt quite a lot more efficient and put some good increases on my numbers."

Whether you purchase this product or not, I can't stress enough how important it is to fire your posterior chain before lifting. I've messed up my upper and lower back too many times to count from not knowing this.

You are stronger and "bulletproof" with a linked posterior chain.

Try this simple set up sequence (takes less than 2 minutes) and feel it immediately.

Sean Schniederjan

Product details

  • Format: Kindle Edition
  • File Size: 499 KB
  • Print Length: 50 pages
  • Simultaneous Device Usage: Unlimited
  • Publisher: Strength Productions LLC; First edition (10 Jun 2013)
  • Sold by: Amazon Media EU S.à r.l.
  • Language: English
  • ASIN: B00DD0BL8Y
  • Text-to-Speech: Enabled
  • X-Ray:
  • Average Customer Review: 4.5 out of 5 stars  See all reviews (4 customer reviews)
  • Amazon Bestsellers Rank: #54,303 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Most Helpful Customer Reviews
1 of 1 people found the following review helpful
3.0 out of 5 stars simple enough 3 Mar 2014
Format:Kindle Edition|Verified Purchase
Very simple and clear explanation of how to lift and the importance of ensuring correct form and function. I would like more detail and better graphics and some explanation of the 'lifter jargon'
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1 of 1 people found the following review helpful
5.0 out of 5 stars A Must read 4 Nov 2013
Format:Kindle Edition|Verified Purchase
This book is great! A very practical approach to getting your posterior chain set for lifting. Ive used it doing Kettlebell Swings and definitely notice a difference!
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1 of 1 people found the following review helpful
5.0 out of 5 stars 25% increase in weights in 3 weeks! 11 July 2013
By Rhys
Format:Kindle Edition
Like most people I worked through this programme at home away from weights and to be honest it looked too simple to be effective. However, having experience of Sean's other equally simple technique of Cure Tight Hips Forever, I decided to give it a go the following morning at the gym for my deadlift session.

The exercises are simple and discreet, I did them in-between clearing a space for my deadlift and loading the warm up weights to the bar. After a set of light warm up deadlifts I repeated Sean's routine, quickly this time as I was familiar with it now and it is very simple. I loaded my main event weights and deadlifted with the concepts in my mind. Basically, I had activated my posterior chain and now that I could feel the muscles that I should be using it was easier to make sure they were taking the brunt of the workout.

The results were instant. I completed my set and had to stop myself adding too many reps. The deadlift seemed easier/lighter so I decided to add weight instead of reps. I did an abbreviated version of Sean's technique in-between each of my sets and continued to add weight - in the end I had increased the weight by 12% in that first workout - astonishing!

Three weeks in now using these principles and I am now deadlifting 25% more weight. Gains are slowing now (just a couple of kgs added last session) but I feel more stable and safer when lifting. It's like I was doing it wrong all these years and now I've been shown how to do it properly, yet from an observer's point of view my technique is unchanged. Inside though, my muscles are certainly working differently and my mind is focused on those muscles.
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1 of 1 people found the following review helpful
5.0 out of 5 stars Quick information packed read 16 Jun 2013
Format:Kindle Edition
Very quick read but full of vital information for any one who lifts any kind of weight- whether that is a barbell or a kettlebell. Minimal equipment required, but you certainly feel a difference in your lifting after practising the drills. A few minutes each day will give fantastic results on your lifts. At this price - it's a steal
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Amazon.com: 4.0 out of 5 stars  24 reviews
12 of 12 people found the following review helpful
3.0 out of 5 stars helpful, but disappointing 23 Jun 2013
By gt surber - Published on Amazon.com
Format:Kindle Edition|Verified Purchase
"Posterior Chain Linked" is a restatement of the physical therapy approach to rehab of back pain. The principles are sound. The presentation is weak. e.g. I spent some time working out what "flex your knee against the wall" actually means.

The pictures in this book on strength are of a tall, lean man. He has no apparent muscle mass. This decreases the credibility of the book right there. The models don't have to be champion body builders, but they should at least look like they work out.

The wording is at times very hard to follow, and often there is no picture to help.

If you want to spend the time dissecting the principles, Sean is right on. But he could have presented the material much better.
8 of 9 people found the following review helpful
5.0 out of 5 stars A rare find 15 Jun 2013
By Rob - Published on Amazon.com
Format:Kindle Edition|Verified Purchase
Sean Schniederjan is an office worker athlete like me, with an inquisitive mind who has spend time investigating the work of some of the best trainers in the fitness world, and he has the ability of breaking down and combining exercises to make anyone better in strength training. And he explains it better than the forementioned trainers, with the added bonus of leaving out trying to impress his readers which can seem intimidating to the newbie in the iron game.
In this quick read Sean lays out a simple sequence of exercises that will help strengthen the posterior chain (the muscles at the back of the body) as a whole (Linked), which helps with a whole lot of lifts you could be doing (and if you're interested in becoming stronger probably should be doing) to do them stronger and safer.
5 of 6 people found the following review helpful
5.0 out of 5 stars This is gold! 25 Jun 2013
By Paul - Published on Amazon.com
Format:Kindle Edition|Verified Purchase
This little book is short, sweet and extraordinarily useful. I don't think I've ever purchased a book that had such an immediate, dramatic, positive influence. The results are virtually instantaneous. One time through the 2-3min routine and you get results. My back always gets sore doing power cleans. After I purchased the book...I did a workout of 10x3 power cleans. But first I did the Sean's posterior chain routine. Not only did I PR on the lifts...I had absolutely no soreness...none whatsoever. The routine activates all the muscles in the chain. You feel it.

I also do the routine before I run. What a difference!!

Can't say enough good things about this book. Do not be fooled by it's simplicity...that's one the reasons it's so powerful.
3 of 3 people found the following review helpful
5.0 out of 5 stars This improves your deadlifts 4 Oct 2013
By Pol - Published on Amazon.com
Format:Kindle Edition
This is a book that does exactly what is says on the tin!!
I have been rehabing my hip since I underwent a hip replacement a year ago. I've always loved deadlifting and kettlebells and will try anything to help me lift more, safely. This simple, easy to read book done exactly that. My deadlift went up from a 190kg single max to a 190kg TRIPLE!! This is within a 5 min period.
The instructions were easy to follow and takes very little time to do. If your serious about improving yourself get this book. It's as simple as that
3 of 3 people found the following review helpful
5.0 out of 5 stars Posterior Chain Linked 8 July 2013
By Sabrina M. - Published on Amazon.com
Format:Kindle Edition|Verified Purchase
I ordered this book for my Kindle and read the entire thing in one sitting. I finally know the difference
between a hinge and squat! The entire concept of having a strong posterior chain makes so much sense to me.
I appreciate all the information in this book. Thank you, Sean S!
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