At Iron City Biomechanics, we don’t just train muscles, we train movement systems.
That means focusing on more than what you see in the mirror.
In most gyms, people chase the most visible muscles: arms, chest, abs. But at ICB, we know that ignoring deeper muscle groups and the fascia that connects them, is one of the fastest ways to develop poor posture, nagging pain, and long-term movement dysfunction.
Let’s take a look at some of the most commonly neglected areas and how they’re connected to real-life movement and whole-body function.
The Back (And the Posterior Chain)
While most people train their front side (chest, arms, abs), the posterior chain—the back side of your body—is often ignored.
This includes:
- Lats
- Rhomboids
- Traps
- Rotator cuff
- Thoracolumbar fascia
- Spinal stabilizers
Why it matters: These muscles (and the fascia connecting them) are key to posture, pulling strength, and shoulder health. They’re responsible for basic life tasks—like picking up your kid, pulling groceries out of the car, or holding a plank without collapsing.
If you’re hunched over a screen all day and only training your chest, you’re reinforcing dysfunction. That can lead to shoulder pain, neck strain, and movement compensation down the line.
At ICB, we use movement-based drills that activate the deep back line and reconnect the upper body to the hips and core. Pull-ups and rows are great—but only when the fascia is gliding and your joints are stacked properly.
The Core (More Than Just Abs)
When most people think “core,” they picture six-pack abs. But the functional core is much more than that. It includes:
- Transverse abdominis
- Multifidus
- Pelvic floor
- Diaphragm
- Spinal erectors
- Thoracic spine
- Deep fascial slings connecting upper and lower body
Why it matters: Your core isn’t just about looks, it’s about force transfer.
Whether you’re walking, lifting, or sprinting, your core is the bridge between your limbs. If it’s weak or poorly coordinated, that force leaks—and that’s when injury shows up.
We train the core as a stabilizer, not just a mover. That means restoring breathing mechanics, improving rib cage positioning, and training anti-rotation, anti-flexion, and anti-extension patterns, not just crunches.
A strong, functional core gives you better posture, more control over movement, and long-term protection for your spine.
The Glutes (And Pelvic Control)
Everyone talks about glutes—but few people train them well.
The glutes aren’t just for aesthetics. They are essential for:
- Stabilizing the pelvis
- Supporting the lower back
- Generating power for walking, running, and lifting
- Managing load through the posterior oblique sling (which connects glutes, lats, and core via fascia)
Many people sit on their glutes all day, then try to “activate” them with random exercises. But if your pelvis is misaligned or your gait is dysfunctional, you won’t fire your glutes efficiently—no matter how many bridges you do.
At ICB, we assess how your glutes are working within your gait cycle.
Then we retrain movement patterns that wake them up—not just isolate them.
It’s Not Just Muscles. It’s Systems.
The body isn’t a machine made of parts—it’s a living, breathing system connected by fascia, breath, and posture.
That’s why traditional training programs often fall short. They isolate muscles without considering the chain reaction through your entire system. At ICB, we look at:
- How you walk
- How you breathe
- How your joints stack
- How your fascia lines glide
And then we train you, not just your muscles.
Ready to Train Smarter?
If you’re tired of band-aid workouts that leave you sore but don’t solve the root issues, it’s time for a different approach.
Let’s assess how your body is moving—and build a plan that makes sense for your goals, your structure, and your life.
📍 Book a free No Sweat Intro here → [LINK]
We’ll guide you every step of the way.
-Neriah Franklin
