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Group Personal Training – Posterior Chain Exercises

Does your group personal training programming incorporate plenty of posterior chain exercises?  The answer should be yes.  We actually like to put a major emphasis on using the posterior chain and working on all types of pulling.  Pulling big weights from the floor (deadlifting), inverted rows, and assisted/unassisted chin up variations are a staple of our program.  We really like to hammer home these powerful, closed chain exercises on a regular basis.

Most large group personal training classes incorporate a variety of knee dominant exercises (squatting and lunging) along with plenty of pressing.  Think about it…it’s really easy to program squats, push up’s, front presses, and split squats or lunges.  Most of these exercises can be done with little to no equipment making it very group friendly.  However, If you’re looking to be the best coach around, something like ease of set up and reduced need for equipment should not be a driving factor to your large group personal training programming.  Finding ways to incorporate more pulling or posterior chain exercises is a must.  Here are a few of my favorite posterior chain exercises to use in large group settings:

Group Personal Training – Posterior Chain Exercises

  • TRX or Jungle Gym Pull Up’s

  • Inverted Rows

    • Hip Thruster

    • Leg Curl Variations

    • RDL’s

  • KB Deadlifts
  • Chest Supported Rows

Kettlebell Snatches In Large Group Training, Good or Bad Idea

A lot of people know that we love kettlebells, and a lot of people know that we are picky about what goes down in our group training.  That’s probably why we frequently get asked if we have our clients snatch in group training.

The answer is always the same. The same as the answer to the same question about any “cool” exercise.  “If they’ve earned it”.

To be honest, in a general bootcamp, there probably aren’t a lot of people doing snatches.  It’s just not necessary for that population.  Although, if a few of the group training clients has been instructed in either a personal training situation or one of our kettlebell workshops and we know they are proficient, there are times in bootcamp settings where we may have some individuals snatch.

In sports performance training the risk – vs – reward is different and we have developed a step by step teaching process to teach groups how to snatch.  We just break larger groups into smaller groups to be able to teach less athletes at once in order to be able to better focus.

It should be pretty easy to teach the snatch to groups of 6-8 depending on the people in each group.  We make sure that before anyone attempts the kettlebell snatch that they have no 1’s or asymmetries on the FMS screen.

In summary, the kettlebell snatch is a great exercise for those who are ready for it and those who need it.  If so, have have at it with one the funnest and most effective exercises on the planet.