This is part 2 of how to improve your running Biomechanics. Last week, we covered the Anterior Oblique System, this week we are covering the Posterior Oblique System.

In terms of explosiveness and efficiency while running, the Posterior Oblique System might be the most important muscle system to properly engage in gait, as it contains two of the most powerful muscle-groups on the the entire body: Gluteus Maximus and Latissimus Dorsi. It is the proper engagement of these muscles working together contralaterally across the body that give you the “next gear” during a sprint. You can never go wrong with working from your power. These are the zig zag muscles working opposite to the Anterior Oblique System. To get full efficiency for running it is always best to have the Anterior and Posterior Oblique systems working in harmony with each other to ensure maximum performance.

The importance of harmonizing these two muscle systems together
In terms of purpose for each of these contralateral muscle systems, I like to think of the Anterior Oblique System setting the stage structurally for the Posterior Oblique System to power the body through gait. Big muscles working together mean there will be high amounts of force produced while running. Often times, people with externally rotated legs (toes and/or knees pointing outward like a duck) have issues getting efficient recruitment of these contralateral muscle systems. This is usually due to poor development of the Anterior Oblique Systems. When the toes point outward, it makes it very difficult for the Adductors(inner thighs) to communicate with the internal and external obliques, rendering trunk rotation and contralateral hip adduction to not happen to their full capacity. Because of this, the Latissimus Dorsi and Gluteus Maximus will be incapable of communicating with each other contralaterally during the gait cycle, due to their improper positioning. With proper engagement of the Anterior Oblique System, the duck walk will be corrected and this will set the Posterior Oblique System to get the body moving efficiently. If the Anterior and Posterior Oblique Systems are harmonized, you can rest assured that you will not only perform optimally while running, but that you will perform better in the majority of your daily activities too. These two systems are the Yin and Yang to running.

Here is a video of me showing you a fantastic exercise for developing your Posterior Oblique System. Before trying this exercise, remember that proper recruitment of these muscles will be determined by how structurally sound your body is. Be sure to practice your Myofascial Release, Corrective Exercises and Stretching before attempting this movement. Enjoy 🙂

In cased you missed part 1 on how to improve your running biomechanics, click here >>> How to improve your running Biomechanics part 1 (Video)