Baby Got Back

Most athletes love training what they can see—quads, chest, abs. But the muscles that often make the biggest difference in skating, stability, and injury prevention?

They’re all behind you…. get it? Get it?

I’m easily the funniest person I know.

Your posterior chain—glutes, hamstrings, and lower back—is the engine of acceleration, edge control, and postural strength. If you’re not actively training it, you’re leaving speed and durability on the table.

Why the Posterior Chain Matters for Hockey

Whether you’re a goalie pushing across the crease or a forward breaking out of the zone, every powerful stride is driven by hip extension. That movement comes from three key muscle groups:

• Glutes: The primary power producers

• Hamstrings: Support stride recovery and deceleration

• Lower back: Maintains posture and transfers force through the core

Neglecting these muscles not only limits performance—it increases risk for groin pulls, hamstring strains, and lower-back fatigue.

Performance Benefits of a Strong Posterior Chain

1. More Explosive Strides

Stronger glutes and hamstrings mean more force into the ice, leading to faster acceleration and stronger crossovers.

2. Better Stability and Edge Control

A well-trained posterior chain supports balance and stability in dynamic positions—essential for absorbing contact or holding your edges during transitions.

3. Injury Prevention

Weak hamstrings or underactive glutes contribute to groin strains, hip impingements, and lower back issues. Training these areas reduces breakdown, especially late in games or over a long season.

Key Exercises to Build Posterior Chain Strength

Deadlifts

Build full posterior power and teach proper hinge mechanics. Prioritize form and progressive load.

Hip Thrusts

Isolate and strengthen the glutes with high output. Use a barbell or bodyweight depending on level.

Romanian Deadlifts (RDLs)

Target the hamstrings through a deep, controlled hinge. Excellent for mobility and eccentric strength.

Hamstring Curls

Use sliders, stability balls, or machines to develop posterior knee strength and balance.

Sled Pushes

Train horizontal force and hip extension—both critical for skating performance.

Key Takeaways

• Skating power starts with a strong posterior chain

• Glutes, hamstrings, and lower back are essential for stride speed and injury prevention

• Exercises like deadlifts, hip thrusts, and RDLs build the strength needed to perform and stay healthy

• Make posterior training a priority, not an afterthought

Off Season Training

Not sure what do this off season?

Here is my flagship 28 week program.

It’s helped hundreds of athletes crush it on the ice and in fitness testing.

If you have questions, shoot me an email.

If you want to get started, click here:

 https://www.bridgeathletic.com/product/actuallyanathlete20-1600765

As newsletter subscribers, here’s $100 off, but it’s limited to 50 athletes!

Let’s get training

Dr. Jamie

Ghost Rehab and Performance | Elite Goalie Method

30 in 30 | 20/30