#009 – Titan Build

Your Posterior Chain is the foundation to your Titan Build.

Whether you're chasing strength, longevity, or pure athletic performance, a powerful posterior chain should be your top priority regardless of sport or lifestyle. It’s the base of your movement and strength. The chain that holds you upright, maintains your balance, and drives you forward under pressure. The most dominant athletes build this foundation by creating a hinge-driven, drive-capable, and rotation-resilient body that carries over directly to their sport, combat, and life.

Today, I’m breaking down the posterior chain into what matters most:
hinge mechanics, driving force, and rotational/stability control.

THE BREAKDOWN

SECTION Ⅰ - Hinge Mechanics: Strength & Foundation

Hip-hinge patterns (e.g., Romanian deadlifts, single-leg RDLs) teach you to load and unload force through your glutes and hamstrings. Fortifying and protecting your lower back and maximizing that posterior drive through your hips, legs, and back.

Key Benefits & Examples:

-Injury prevention: Reinforces proper bending mechanics to safeguard the spine when lifting or reaching.

-Sport transfer: Improves takedown defense in grappling, explosive jumping in basketball, and sprint acceleration on the track.

-Everyday carryover: Makes picking up heavy objects or loading gear safer and more efficient.

SECTION ⅠⅠ - Driving Force: Power & Explosive

Horizontal and vertical drive exercises (barbell hip thrusts, sled pushes, kettlebell swings, and cleans) build power & force generation by teaching your posterior chain to move load using exertion through full ranges of motion.

Key Benefits & Examples:

-Speed & power: Boosts sprint starts and max-force outputs. Useful for linemen exploding off the snap, strikers throwing power punches, or grapplers shooting for the double.

-Endurance under load: Sled work elevates work capacity, preparing you for sustained efforts like multi-round sparring or field-sport shifts.

-Postural support: Teaches constant tension in the backline, counteracting the sitting-all-day slump.. Go move some weights.

SECTION ⅠⅠⅠ - Rotational & Stability Control: Movement

Anti-rotation and controlled twist drills (Pallof presses/twists, landmine rotations, single-side rotating bridges, leg raises/Vs) integrate spine stability with hip mobility. Where you can create a strong and resilient core, with full control over unwanted torque.

Key Benefits & Examples:

-Combat resilience: Maintains posture and power transfer when absorbing strikes or resisting stacking/takedown torque.

-Agility & Change-of-Direction: Enhances your ability to decelerate under load and cut sharply without losing balance.

-Daily function: Protects your back during twisting and bending motions. Whether you’re swinging a racket, turning in tight quarters, or lifting something.

THE TAKEAWAY

By setting these are your primary goals: hinge mechanics, driving force, and rotational/stability control. You’ll create a Titan Build posterior chain that’s not only strong but also deeply functional across sport, combat, and everyday life.

Giving you a foundation and power set that is unmatched.

 See You in Issue #010! Coming up on double digits!

If you’ve made it this far, I’m assuming you’re finding some value in this week’s newsletter; and that’s exactly my goal, so I’m glad to hear it.

If it’s not too much to ask, go ahead and share it with a friend or someone you think would appreciate it too!

It would mean a lot. Thank you.

Thank you,

Stephen Holmes Founder, Linking Performance & The Weekly Standard

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