Force Generation and the Posterior Chain

The Posterior Chain (Mike Oates)

If we think of the back of the body as one unit from head to heels, we can envision the posterior chain as a continuous cable that stretches taut from the base of the neck to the achilles tendon. In kettlebell lifting, it's a part of the body called upon whenever you pull (IE: swing, clean, or snatch). The back of the body stretches as the kettlebell travels rearward and the lifter bends forward. If knee flexion (knee bend) is kept to a minimum at the most rearward travel of the bell, the posterior chain will stretch, leading to a more explosive, ballistic contraction as the kettlebell changes direction and moves forward. In this manner the poster chain acts like a rubber band, or sling shot in assisting the forward momentum of the kettlebell.

Posterior Chain Anatomy
Calves
Hamstrings
Glutes
Back

The posterior chain is not to be relied on solely. As the bell swings forward, the knees bend slightly and quickly straighten, engaging the powerful quads and hips, as well as providing the proper leverage for the lift.

Kettlebell lifting is truly an in depth study on human movement. Understanding how to efficiently move the kettlebell is an important aspect of becoming a safe and proficient lifter, and it's what you need in order to excel at kettlebell lifting for both fitness and sport.  A culmination of 30 years in the fitness buisness, and based on my first hand experience training with hundreds of new lifters, I have  developed a course on Kettlebell Lifting and Human Movement that will allow all lifters, as well as trainers, to realize their maximum potential. The course will soon be available live and online.