Top 5 Rated Lats Exercises
- Weighted Pull Ups
- Pullups
- Rocky Pull-Ups/Pulldowns
- V-Bar Pulldown
- Close-Grip Front Lat Pulldown
WEIGHTED PULL UPS
- Attach a weight to a dip belt and secure it around your
waist. Grab the pull-up bar with the palms of your hands facing forward.
For a medium grip, your hands should be spaced at shoulder width. Both
arms should be extended in front of you holding the bar at the chosen
grip.
- You’ll want to bring your torso back about 30 degrees
while creating a curvature in your lower back and sticking your chest out.
This will be your starting position.
- Now, exhale and pull your torso up until your head is
above your hands. Concentrate on squeezing yourshoulder blades back and
down as you reach the top contracted position.
- After a brief moment at the top contracted position,
inhale and slowly lower your torso back to the starting position with your
arms extended and your lats fully stretched.
ROPE JUMPING
1.
Hold an end of the rope
in each hand. Position the rope behind you on the ground. Raise your arms up
and turn the rope over your head bringing it down in front of you. When it
reaches the ground, jump over it. Find a good turning pace that can be
maintained. Different speeds and techniques can be used to introduce variation.
2.
Rope jumping is
exciting, challenges your coordination, and requires a lot of energy. A 150 lb
person will burn about 350 calories jumping rope for 30 minutes, compared to
over 450 calories running.
Tire Flip Guide
1.
Begin by gripping the
bottom of the tire on the tread, and position your feet back a bit. Your chest
should be driving into the tire.
2.
To lift the tire, extend
through the hips, knees, and ankles, driving into the tire and up.
3.
As the tire reaches a 45
degree angle, step forward and drive a knee into the tire. As you do so adjust
your grip to the upper portion of the tire and push it forward as hard as
possible to complete the turn. Repeat as necessary.
90/90 Hamstring Guide
1.
Lie on your back, with
one leg extended straight out.
2.
With the other leg, bend
the hip and knee to 90 degrees. You may brace your leg with your hands if
necessary. This will be your starting position.
3.
Extend your leg straight
into the air, pausing briefly at the top. Return the leg to the starting
position.
4.
Repeat for 10-20
repetitions, and then switch to the other leg.
Sled Push Guide
1.
Load your pushing sled
with the desired weight.
2.
Take an athletic
posture, leaning into the sled with your arms fully extended, grasping the
handles. Push the sled as fast as possible, focusing on extending your hips and
knees to strengthen your posterior chain.
Cable Russian Twists
Guide
1.
Connect a standard
handle attachment, and position the cable to a middle pulley position.
2.
Lie on a stability ball
perpendicular to the cable and grab the handle with one hand. You should be
approximately arm’s length away from the pulley, with the tension of the
weight on the cable.
3.
Grab the handle with
both hands and fully extend your arms above your chest. You hands should be
directly in-line with the pulley. If not, adjust the pulley up or down until
they are.
4.
Keep your hips elevated
and abs engaged. Rotate your torso away from the pulley for a full-quarter
rotation. Your body should be flat from head to knees.
5.
Pause for a moment and
in a slow and controlled manner reset to the starting position. You should
still have side tension on the cable in the resting position.
6.
Repeat the same movement
to failure.
7.
Then, reposition and
repeat the same series of movements on the opposite side.
Tip: It’s extremely
important to keep your hips elevated during this exercise. If you do it
correctly, your upper back will be on the ball, but your lower back and
rear-end will be completely unsupported. Keeping your hips elevated will engage
your core (lower back and abdominals), and make the exercise more
effective.
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