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BACK CHAIN DOMINANCE IS KEY. HERE’S WHY
Back Chain Dominance (BCD) has been increasingly recognized as a vital aspect of fitness training. Being consistently back-chain dominant in both resting and movement has proven to be highly beneficial for individuals of all ages and fitness levels. This post delves into the importance of BCD and how it can positively impact overall health and athletic performance.
The posterior side of the body, or the “backside,” is significantly stronger than the anterior or “front side.” As humans, we constantly fight against gravity, and BCD allows for a long and decompressed back. In contrast, if the front side of the body dominates, as is often the case with pecs dominating scaps, it feeds into gravity and leads to rounded shoulders and a rounded back. Therefore, building the backside muscles far stronger and more dominant than the front side is essential for optimal physical health.
To live a healthy and quality life, it is essential to focus on building the glutes and hamstrings, which should always be bigger and more dominating than the quads. BCD is especially advantageous for football players, as they understand that forward tilt is natural and it works efficiently to their advantage. A forward tilt is particularly useful in driving an opponent forward when the opponent is front chain dominant with a backward or 90-degree tilt. However, it is essential to note that one can still have a forward tilt and be quad-dominant.
To effectively exercise BCD, focusing on engaging the glutes, hamstrings, lateral calves, lats, and other posterior side muscles with each rep is essential. For example, the traditional back squat loads the quads far more than the glutes and hamstrings. Therefore, it is necessary to modify the exercise routine to ensure that each rep is targeted toward engaging the posterior muscles effectively.
One of the most significant benefits of being BCD is the freedom it provides to the spine. For instance, after sitting in the driver’s seat for an extended period, one may experience stiffness in the back. However, the moment one gets out of the car and engages in BCD and decompression, rotating from side to side, there is no stiffness in the back. On the other hand, if one were front chain dominant in the car and continued to be so while walking (knees over toes, no rotation in the spine side to side, ankles collapsed), it would take several hours of stretching to feel better.
In summary, the importance of BCD in physical fitness cannot be overstated. It is an essential aspect of achieving optimal health and athletic performance. By focusing on building the posterior side of the body, individuals can experience the freedom of the spine, increased strength, and improved quality of life.
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