Building a High School Weight Room from Scratch - Part 2

Posterior Chain Add-Ons: Simple and Effective 

Joe Kenn, VP of Performance Education, Dynamic Fitness & Strength 

Introduction 

In Part 1 of this series, we covered the foundational equipment needed to build a high school weight room that supports athletes first. 

Now we move to the first layer of specialty equipment. 

Before continuing, I want to remind readers: 

• The equipment discussed in this series reflects how I would personally build a room for the athletes I coach. 

• These ideas are not meant to tell other coaches how they must design their facility. 

With that said, the first equipment additions I prioritize focus on one area that is critical to athlete performance and injury resilience: The Posterior Chain 

---

Posterior Chain Development 

Strong hamstrings, glutes, and hip extensors are essential for: 

• Sprinting 

• Jumping 

• Deceleration 

• Change of direction 

• Injury prevention 

Two pieces of equipment offer tremendous value at a relatively affordable price point.

Iconic 5 Degree Reverse Hyper

1) 45-Degree Back Extension 

This piece is incredibly effective for developing: 

• Hip hinge mechanics 

• Posterior chain strength 

• Lower back endurance 

It allows athletes to train hip extension patterns safely while building foundational strength. 

2) Nordic Curl Variations 

Nordic curls are one of the most powerful hamstring injury prevention exercises available. 

To support this movement, I recommend: Split Squat Roller Rack Attachments 

These attachments allow athletes to perform Nordic curls with proper ankle support directly from the rack. 

If rack attachments are not available, a Nordic bench becomes the next best option. 

https://video.wixstatic.com/video/57bed4_12657968659c4849bad5a7037d5253cc/1080p/mp4/file.mp4

Programming Benefits 

These two movements together train both major hamstring functions: 

• Knee Flexion Nordic Curl 

• Hip Extension Back Extension 

Training both functions improves resilience and durability for young athletes.

---

Equipment Ratios 

Split Squat Roller Rack Attachment

Suggested equipment ratios would depend on room size and athlete population. 

However, ideal targets might include: 

• Back Extensions: Half the number of racks 

• Nordic Benches: Half the number of racks 

• Split Squat Roller Attachments: One per rack 

---

Final Thoughts 

Posterior chain strength is not just a performance factor. 

It is a durability factor. 

Building strong hamstrings and glutes early in an athlete’s development pays dividends across every sport. 

In Part 3, we’ll explore higher-value posterior chain equipment that can take athlete development even further.