Why Understanding Fascia Improves Glute Training
2024-10-4
Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)
In functional movement training, the posterior oblique sling (POS) plays a pivotal role in developing strength, stability, and efficient movement patterns. This interconnected network of muscles, fascia, and ligaments spans the back of the body and includes key players like the glutes, latissimus dorsi, and thoracolumbar fascia. Training the posterior oblique sling is essential for developing the gluteal muscles, which significantly impacts strength, functional movement, athletic performance, and injury prevention.
So many people focus on glute training, but don’t even understand why explore why focusing on the posterior oblique sling is crucial for glute training and how it enhances overall strength and movement efficiency. Even if you have never heard of fascia before, understanding its important role in our body will greatly change how you approach your glute training from now on!
What is the Posterior Oblique Sling?
The posterior oblique sling consists of a diagonal network of muscles and fascia that connects the latissimus dorsi on one side of the body to the opposite glutes. These muscles meet and transfer force across the thoracolumbar fascia in the lower back. When working together, this sling system stabilizes the pelvis and spine, helping to coordinate rotational and lateral movements.
This system is engaged during activities like running, walking, throwing, and most forms of dynamic movement, providing a link between the upper and lower body. In essence, the posterior oblique sling acts as a*bridge for force transfer between the limbs and torso, which is why it’s critical for movements involving power, stability, and coordination.
Why is the Posterior Oblique Sling Essential in Glute Training?
1. Enhances Gluteus Maximus Activation
The gluteus maximus is one of the primary muscles in the posterior oblique sling, making it essential in driving movements like hip extension, external rotation, and abduction. Research has shown that proper glute activation contributes to everything from improved athletic performance to reduced lower back pain.
When the posterior oblique sling is engaged, particularly during exercises that involve a cross-body movement pattern (like single-leg Romanian deadlifts, MAX lunges, or kettlebell swings), the gluteus maximus is activated more effectively. This is because the tension created across the thoracolumbar fascia provides feedback to the glutes, helping to increase their engagement.
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These single leg deadlift progressions show how we engage the POS to enhance our glute training
Optimizes Hip Stability and Function
Hip stability is crucial for functional movement, especially in activities like running, squatting, and jumping. The gluteus maximus, in concert with the latissimus dorsi, plays a critical role in stabilizing the pelvis and controlling movement at the hip joint.
The posterior oblique sling helps to stabilize the sacroiliac joint (the joint where the spine meets the pelvis), which is essential for controlling the force of movement as it transfers from the legs to the upper body. Training the POS ensures that the gluteus maximus is properly aligned to stabilize the hips during dynamic motion, helping to prevent hip imbalances or excessive motion in the lower back.
Pelvic instability often leads to back pain more than issues of strength (1,2,3). When we train qualities of the POS we not only build better looking glutes through out glute training, but those that help us more!
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3. Improves Rotational Power and Force Transfer
Rotational movements—such as throwing, swinging a bat, or rotating during running—are fundamental in both athletic performance and daily activities. The posterior oblique sling is directly responsible for transferring force from one side of the body to the other during these movements.
By training the posterior oblique sling, you can increase rotational power through the glutes and latissimus dorsi. This is crucial in sports that require rotational strength (such as tennis or golf) but also in everyday actions like twisting to reach for something or stepping out of a car.
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Research published in the *Journal of Strength and Conditioning Research* examined the effect of posterior oblique sling exercises on rotational power in athletes. The study found that exercises like the **cable woodchop**, which engage the POS, significantly improved rotational force output compared to traditional core exercises like planks .
4. Prevents Injury by Balancing Muscular Tension
One of the most significant benefits of training the posterior oblique sling is its role in injury prevention. Because the posterior oblique sling balances the forces across the lower back, pelvis, and hips, it helps to distribute stress evenly and prevents overloading of any one joint or muscle group.
Weakness in the posterior oblique sling can lead to lower back pain, hamstring strains, or even knee injuries, as the gluteus maximus fails to properly stabilize the pelvis and transfer forces efficiently. By training the posterior oblique sling, you strengthen the body’s ability to withstand and distribute loads during dynamic movements, significantly lowering the risk of injury.
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Conclusion
The posterior oblique sling is essential in glute training because it enhances activation, improves hip stability, and plays a critical role in force transfer and rotational power. By incorporating exercises that engage the posterior oblique sling, you can strengthen your glutes in a functional and dynamic way, improving both athletic performance and daily movement. Moreover, training the POS can help prevent injuries by balancing muscular tension and providing pelvic and lumbar stability.
For optimal strength, functional movement, and injury prevention, incorporating posterior oblique sling exercises into your glute training routine is essential. So, whether you’re an athlete, a fitness enthusiast, or just looking to move better, focusing on the posterior oblique sling will unlock new levels of strength and mobility. Find out SO MUCH MORE in our Fascia Training Masterclass that starts October 8th with CEUs HERE
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