Before deadlift: Start the lats dorsi!

Before deadlift: Start the latsimus dorsi!

When doing deadlift, the latsimus dorsi is the key. The strong latsimus dorsi help you provide more stability in the spine, pull up more weight, and prevent back from rounding.

So! When doing deadlift, "activating" the latsimus dorsi is the key

How to feel the latsimus dorsi tightly involved in the work during deadlift?

1. Do external rotation of shoulders!

Put the "elbow socket" Turn forward, the shoulders rotate slightly outside

Tip: Imagine bending the bar towards your body, the elbows are originally facing inward, and through the bent movement, the elbows will turn forward, and the width of the back will be tightly clamped.

This can provide more stability of the spine and prevent the back from rising during movement.

2. Or you can use the elastic band (straight arm downward) to assist in automatically activating the broad-back muscle.

If your The latissimus dorsi feels poor. I suggest you can use the single-joint shoulder stretching movement to activate your latissimus dorsi!

The movements are as follows:

1. The feet are the same width as the inner side of the shoulder, step firmly, stand, hold straight, hold hands as wide as shoulders, elbow joints are slightly bent and fixed, the back remains straight, the upper body can be slightly tilted forward, and the abdomen is tightened.

2. The latissimus dorsi causes the shoulder to stretch, press down with both hands, and concentrate the back muscles. Press down the contraction force, press down to the lower abdomen, clamp the upper arm to the body, squeeze the latissimus dorsi, and stop. Then slowly restore it with the control of the back muscles.

Key points:

The straight arm of the arm is maintained at the same angle, and the movement trajectory is maintained on the same plane!

The latissimus dorsi should be completely sent out when stretching, so that it can contract and pull it open to the maximum extent

(Note: Follow the WeChat public platform of the fitness bar, and search for the subscription account. "Fitness Bar Network" or "Click to scan and follow")

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