[Nibile]

I'm not sure that crawls involve much posterior chain.
I use to do crawls, with a weight vest on, and they mainly work triceps, pecs, shoulders, abs and quads.
+1 for one legged shoulder bridges.

But really, do uphill sprints. Geez, they're so cool and you'll feel as cool as the coolest motherfucker on Earth. Like, girls literally fall at your feet. Like. Plus, you're allowed to wear lycra.

[Schnell]

Its nice to know that next time I'm so pissed I can't walk, that crawling along is good for my posterior chain (interspersed with uphill sprints of course).

following expert advice my preferred regimen is: get pissed, uphill sprints to vomit in the bathroom upstairs followed by crawling into bed.

[Schnell]

I tried some bridges last night and could hold decent (I think) form for about 10 sec,

Are you doing shoulder bridges or full bridges on the hands? The latter is really hard to do with decent form - i.e. without crushing the lumbar disks - if you have ROM issues in the shoulders/upper back.

A good option is doing one-legged shoulder bridges with the other leg up in the air, making a real effort to actively push up with the glute of the supporting leg and not just passively hold the position.

I'm doing full bridges on the hands, I don't have any shoulder rom issues that I'm aware of, it's my hips and especially calves that limit me when I squat. I'll definitely try the one-legged shoulder squats as a seemingly less risky alternative though.

[Sasquatch]

Its nice to know that next time I'm so pissed I can't walk, that crawling along is good for my posterior chain (interspersed with uphill sprints of course).

following expert advice my preferred regimen is: get pissed, uphill sprints to vomit in the bathroom upstairs followed by crawling into bed.

The sprints are better once warmed up and as a finisher, so I'd add in Bridges and one leg squats while getting pissed.  May I suggest 5-8 rounds of 16. 

[mrjonathanr]

Best posterior chain excercise with bodyweight is obviously uphill sprints.
D'oh.

A lot of stress on high hamstring insertions, I'd be cautious with this.

Stressful of course. But sprinting uphill is a lot less stressful on the hamstrings than flat sprint, due to the shortened action.

I don't think you are correct Nibs. As I understand it when running uphill the hamstring tendons are bent more acutely round the ischial tuberosity due to the position of the leg ie anterior to the pelvis.  There is thus both a stretch and high contractile stress on the high hamstring insertions. 


In your case, I expect there is a better adaptation to load already than someone just beginning this training.

A hurt hamstring would not be trivial.

Read this guy's story:
http://www.running-physio.com/my-pht/

[Nibile]

I don't know myself, that's what I've always read about uphill sprints. I understand what you say, but I think that a key factor could be that when sprinting uphill there cannot be a full extension of the leading leg due to the angle of the surface, so the muscle itself remains less stretched.
 
Knocking on wood and making other apotropaic gestures right now.

[Sasquatch]

I don't know myself, that's what I've always read about uphill sprints. I understand what you say, but I think that a key factor could be that when sprinting uphill there cannot be a full extension of the leading leg due to the angle of the surface, so the muscle itself remains less stretched.
 
Knocking on wood and making other apotropaic gestures right now.

I feel really dumb.  I just learned a new english word from an italian. 

While sprints are indeed a posterior chain strengthening exercise, they are also heavy on the quads, flexors, and calves whcih for most climbers are not really critical for strengthening.  if you tend to put on leg muscle easily(like myself), then I wouldn't recommend them. 

[TheTwig]

Even overhead air squats with a broomstick or something is good. I really struggled to get started with OH squats with an oly bar and did this for a bit and it seemed to help get used to the different position required.

[Nibile]

I feel really dumb.  I just learned a new english word from an italian. 

You shouldn't, the Italian word is just the same as in English with a vowel at the end.

[jwi]

I feel really dumb.  I just learned a new english word from an italian. 

You shouldn't, the Italian word is just the same as in English with a vowel at the end.

It's all Greek to me.

[tomtom]

I feel really dumb.  I just learned a new english word from an italian. 

You shouldn't, the Italian word is just the same as in English with a vowel at the end.

It's all Greek to me.

Que?

[rosmat]

http://www.t-nation.com/free_online_article/most_recent/how_to_build_posterior_chain_power

[blamo]

Good link!  I am going to add some of those in! 

[jwi]

I feel really dumb.  I just learned a new english word from an italian. 

You shouldn't, the Italian word is just the same as in English with a vowel at the end.

It's all Greek to me.

Que?

I recognise a Greek loan word when I see it (ἀποτρόπαιος). They sound much “earthier” than words with latin root to my ears.

 

[Nibile]

In fact, I learnt that word first in Greek, I didn't know the Italian word before. It was a long time ago. Now I'm envious, how do you post on here with Greek alphabet?

[jwi]

I can easily switch between keyboard layouts and keymaps on my Mac. The forum software works quite well with unicode so I should be able to write 日本語 as well....  (I use greek letters quite a lot when writing reports/lecture slides etc. but I don't know any greek at all. Recognise the letters, but I pronounce Greek words using the closest equivalent in my rural far-north swedish dialect as an approximation of the sound of each letter. Much to the amusement of Greeks... )

[Nibile]

 
My knowledge of Greek - I can read it but can't translate it without a dictionary - is limited to ancient Greek and came at the cost of six hard, long years spent in high school studying Latin and ancient Greek most of the time.

[mrjonathanr]

I feel really dumb.  I just learned a new english word from an italian. 

You shouldn't, the Italian word is just the same as in English with a vowel at the end.

You should proof-read more. 

[Muenchener]

Skinning uphill on skis or a splitboard. Did this for the first time yesterday, decidedly sore glutes today.