Training the Posterior Chain

Back training has always been my favorite workout. Well, back and legs actually. I put a lot of posterior chain emphasis in my training because the majority of the problems arising from AS occur in the spine and sacroiliac joints. I want to keep my back strong, mobile and stable. When I'm training, I always try to push myself as hard as I can but at the same time I don't want to initiate a flare up that will cause my body to break down. Unlike how I use to train before, I do hold back a bit on the amount of weights that I'm lifting – training smart and using a slow progression.

Depending on what joint has decided to flare up, it's not always an easy workout to do. From the time I wake up in the morning, it takes on average 8 hours before I can get my left index finger to bend. Finger stiffness is common in AS as with the knees and distal joints such as the toes. When training back and bodyweight exercises, it makes it difficult to hold onto the weights or bar. The best solution I have found is to use wrist straps.

I don't usually use wrist straps when I train but it is extremely useful in this situation. The straps allow me to lift a lot heavier without causing more damage to my finger tendon. I use the strap for lifting exercises such as chin ups, deadlifts, RDL...etc.

Here's a video on how to hook up the strap to the olympic bar during a deadlift: