How To Build A V-Taper Back: Lat Training Do's and Don'ts - Anaducha.com - AnaDucha

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How To Build A V-Taper Back: Lat Training Do's and Don'ts - Anaducha.com

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How To Build A V-Taper Back: Lat Training Do's and Don'ts - Anaducha.com


Okay welcome everyone to a new episode of technique Tuesday this week we're gonna be looking at how to perform the lat pulldown with the perfect technique while correcting common errors when it comes to execution now Before we jump into the biomechanics let's quickly consider the pulldown versus the pull-up I think some people put pull-ups on a bit of a pedestal well if I was forced to pick a pull-up or a pulldown I picked the pull-up for reasons I outlined in my pull-up technique Tuesday

article I think both movements can have their place in a complete training program I like to think of the pull-up as a main heavy movement geared more toward progressive overload and they say five to ten reps own whereas the pulldown functions better as a mind muscle connection type movement although you certainly should aim to overload when possible the goal is to really focus on feeling the muscles of the back contract appropriately a concept that's gained attention in empirical support in the scientific literature in recent years also if you're not able to do a bodyweight pull up pull downs certainly can help build some base strength I think you're better off doing assisted pull-ups cause

they're gonna have more strength carryover doing a pulldown to help build pull-up strength would be kind of like doing push-ups to build a bench press strengthen yeah push-ups are great for the pecs mind muscle connection but they aren't going to blow up your bench press like simply bench pressing will so with a standard overhand grip lat pulldown we're training several biomechanical actions at once the main action involved is shoulder adduction where the lats along with the teres major and minor muscles contract to bring the arms down to the side because it's impossible to pull the bar straight down there will be some degree of shoulder extension occurring as well mainly handled by the lats in the long head of the triceps and the biceps and brachialis muscles are going to take care of

the elbow flexion component or the elbow is forced to bend in order to bring the weight down now well you can move a decent amount of weight with the lat pulldown especially the more you lean back I think that when loaded too heavily the lower back and momentum will simply start to take over which can then reduce overload on the actual lats so in my experience using more moderately somewhere in the 8 to 12 reps own tends to be the sweet spot as I discussed in my article on back with verses back thickness you can use different grips here to slightly emphasize different regions of the back but in general I tend to prefer the double overhand medium grip brought to the front of the neck since this option it tends to provide the best combination of strength and biceps and lat

activation so let's cover this variation first so first you want to make sure the kneepads are adjusted to the right height before sitting down if you have to go on your toes for your knees to brace against the pads you could be losing some stability and your butt is gonna try to lift up on every rep so if you can't keep your heels planted while having your knees secure lay down a couple of ten or twenty five pound plates to elevate your feet you want to grab the bar with a roughly 1.5 times shoulder-width grip many trainees find a thumbless or suicide grip to be much better at improving the mind muscle connection with the lats and on the pulldown this really isn't a safety concern unlike on the bench press or if the bar slips you're gonna get crushed underneath it with the bar on your hands take a seat

and brace your knees against the pads with your heels on the ground around the plates and before initiating the first rep put your upper back into the thoracic extension by lifting your chest up while some people prefer to have a flat upper back so they can pull straight down I think an extended upper back is going to create a more secure and powerful lifting position begin the first rep by depressing your scapula or tucking your shoulder blades down as you pull your elbows in toward your sides at about a 10 to 15 degree angle when viewed from the top so think about pulling your elbows down and in rather than just pulling with your hands by using your arms at the bottom of the pull the bar should make light contact with the top of your sternum on your upper chest and from this point you

can reverse the motion by actively resisting the negative as you feel your lats stretch on the way up once you reach full elbow extension lift your chest up depress your shoulder blades again and start another rep so how much should you lean back on the lat pulldown some folks insist you need to be perfectly upright while others suggest that since you can move more weight with more lean back and that's what you should do my opinion is somewhere in the middle I think a moderate degree of lean back is acceptable if it makes the lift feel more natural to you especially if it also allows you to overload better as a general rule even if you lean back a bit the cable should still travel in a pretty straight line when viewed from the side now as an advanced technique I'm actually cool with using

moderate momentum or cheating on the positive to help get the weight down as long as you control the negative on the way up now this might seem like a bit of a bro technique but it's actually a pretty reasonable way to e centrically overload the lats when done properly granted many people take this to the extreme and just lose complete control essentially turning the pull-down into an inverted row and then just letting the weight fall on the negative which is something I'd never recommend now of course other grips such as the neutral grip pulldown can also be used and because this grip is going to emphasize shoulder extension many trainees just feel their lats working better here that isn't necessarily my favorite option because you'll already most likely be training plenty of extension with

any rowing in your program but it's still a solid option and the same principle is applied to the supinated grip except to avoid wrist pain I generally recommend gripping the bar closer at about 1 times shoulder-width if you're trying to get your biceps a little more involved this might be a more reasonable grip variation to use as well so I would say the most common error that I see with the pulldown is using too much body English apart from using the cheap pull down as a specific modality for eccentric overloading I think that as a more mind-muscle connection based exercise your position should be more or less stable throughout the movement as you focus on feeling your lats contract as hard as possible rather than just yanking the weight with your arms lower back and traps another

common error when using the medium overhand grip is not adducting the shoulder enough in other words many people will pull their elbows down to the front too much emphasizing shoulder extension rather than pulling the elbows more out to the side viewed from the top your elbows shouldn't be coming forward by 45 degrees or so your elbows should only be coming forward by about 10 to 15 degrees as you do the pulldown now another very common error when doing the underhand supinated pull down is to pull with the biceps too much even though biomechanical reasoning does suggest that the biceps will engage more on this lift you still want to think of it as a back movement merely using your arms as connectors while focusing on driving your elbows down

more like you would in a pullover now if you're unable to do lat pull-downs lap Pullen's can be a nice alternative generally require a simple cable setup however I tend to reserve these more for a warm-up or pre activation type movement and then of course the pull-up is a great exercise that trains much of the same musculature and I think that if you want to maximize your overall back development you should probably be including some kind of pull up in some kind of horizontal row in your routine and if you guys are looking for a complete routine to make all this stuff more actionable recommend checking out my back hypertrophy program this is actually one of my most popular body parts specialization programs hitting the back three days per week through a combination of different

exercises and advanced training techniques so if you're interested in checking it out you can go to Jeff nipper comm and I'll have that as the first link in the description box down below so thank you guys so much for watching don't forget to leave the article a thumbs up if you enjoyed it subscribe if you haven't already and I'll see you guys all here in the next article gloves on.

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