The importance of latissimus dorsi in deadlift

The importance of latissimus dorsi in deadlift

　　　Deadlift is a multi-joint movement. The main force is the hip and knee joints (hip extension, knee extension). However, in addition to hips and knees, the upper back muscle group is also very important, especially latissimus dorsi!

　　The latissimus dorsi is really important in deadlift, but its importance is often misunderstood.

　　First we must first understand that the main work of latissimus dorsi in deadlift is not to "pull" the barbell. Many people position deadlift as a back exercise action, so when deadlift, they often deliberately retract the shoulder blades, hoping to avoid the "prone to rounding of the upper back", but in fact, latissimus dorsi cannot Generate any "meaningful" spinal extensor moment. Because the latsimus dorsi is not connected to the lumbar spine or the thoracic spine at a higher position, it cannot help the spine extend, and of course it cannot help straighten the upper back. (Note: Although tightening the latsimus dorsi may be able to tighten the thoracic fascia, this effect is very small, so small that it can be ignored)

The real purpose of general coaches requiring students to "tighten the latsimus dorsi" is not to straighten the upper back with the latsimus dorsi straighten the upper back. The real purpose of "tightening the latsimus dorsi" is actually very simple, which is to reposition your shoulder blades, stabilize your shoulders and spine, and let the barbell approach the center of the body, thereby shortening the distance of deadlift!

　　The most important joint movement of the latsimus dorsi is the extension of the shoulder joint. By tightening the latsimus dorsi, we can stretch the shoulder joint as much as possible in a relatively favorable starting position (the barbell is close to the calf to avoid unnecessary torque caused by the forward movement of the barbell). The purpose of scapula downward pressure is to stabilize the shoulders and shorten the distance of the barbell moving!

　　How to tighten the latsimus dorsi?

　　In order to tighten the latsimus dorsi, common teaching formulas are "hold your shoulder blades" or "pull the barbell in the direction of the calf"

　　The movement can be imagined as turning the "elbow socket" forward, the shoulders are slightly outward, and the palms are rotating counterclockwise at the same time. It seems that the bar is to be turned The bell breaks! And "retract the scapula back to the correct position (tip: don't over-retract the scapula, but don't relax and pull forward, let it be in a normal position).

　This will give your latitude-spinal tightening to a greater extent, so that it can provide more stability of the spine and prevent the back from rounding during movements.

　　In addition, you can do some small movements before training to help you start the latitude-spinal dorsi, such as straight arm pressing!

　　You can also put an elastic band on the barbell. The forward pulling force of the elastic band will try to pull your barbell forward. At this time, you need to tighten the latitude-spinal dorsi and stretch your shoulders back!