Latissimus Dorsi

Lunge to Press

Prerequisites: 
Lunge & Military Press
Body Position: 
From a standing military press position step into a lunge by dropping quickly underneath the barbell and simultaneously pressing the barbell upwards. The lunge position is reached until both knees are flexed at 90˚. Keep head straight looking forward, chest pushed out so that the back remains flat.
Positions: 
From a standing military press position step into a lunge;drop quickly under bar
The lunge position is reached until both knees are flexed at 90˚.
Video: 

Lat Pull Down

Body Position: 
Sit down with knees at 90˚, push out chest so that back is straight and hips are at 90˚. Grab handle with both hands, palms facing down. Keep the elbows close to the body and pull weight down until bar reaches chest. Slowly return to starting position.
Positions: 
Sit down with knees and hips at 90˚, push out chest.
Keep the elbows close to the body and pull weight down until bar reaches chest.

Lateral Squat to Press

Prerequisites: 
Lateral Squat, Military Press
Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize. Keep back straight by keeping the head up, pushing chest out and shoulder blades back. From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways. Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement). Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended. Push head through the arms. Repeat to the other side.
Positions: 
Use the right leg to step shoulder-wide distance sideways.
Push gradually vertical through heels then explosively extends the hips forward
Press the barbell upwards until elbows are fully extended.
Video: 

Split-Stance Jump Press

Prerequisites: 
Lunge, Military Press
Body Position: 
From a front squat position we step into a lunge – eccentric phase is slow (strength component). Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component). Then we step into a lunge with the other leg and do the same.
Positions: 
From a front squat position step into a lunge
Step out of the lunge by jumping forcefully upwards; press bar over the head
Video: 

Jump Pull Ups

Prerequisites: 
Squat, Pull-Up
Body Position: 
We start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position. Can only be performed correctly with great upper-body (trunk) stability capability. Video below shows regular pull up. For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again.
Positions: 
Jump upwards towards the pull-up bar
Return in a controlled (slow) fashion to the initial starting position.
Video: 

Overhead Latissimus Stretch

Proper Technique: 
Perform the same motion as described in the overhead triceps stretch except now the torso is leaned in the direction of the stretch, and the hand grasps the wrist instead of elbow.
Positions: 
One hand grasps wrist of other arm.
Lean torso in the direction of the stretch, hand grasps the wrist of other arm

Lunge with Transverse Reach

Proper Technique: 
This lunge is performed in a frontal and diagonal direction that imitates a return volley. For this reason, a wide stance is taken where the trailing leg is left only slightly bent at the bottom of the lunge. The arms should be extended forward to imitate the swinging action of a tennis racket or a medicine ball can be utilized.
Positions: 
Starting Position; get ready to stepping into the lunge
Lunge; opposite hand tries to touch opposite heel
Video: 

Lunge with Overhead Reach

Proper Technique: 
Perform a forward lunge by taking a big step out and dropping the back knee to the floor in a controlled manner. In this movement, at the bottom of the lunge the arms are extended overhead and slight hyperextension of the back occurs. Movement occurs in the sagittal plane.
Positions: 
Starting Position; get ready to stepping into the lunge
Step into lunge; arms extend overhead; slight hyperextension of back occurs

Single Arm Snatch to Overhead Squat

Prerequisites: 
Overhead Squat, Upright Row, Jump-Shrug
Body Position: 
Bend knees to 90˚, lean back and flex hips until upper body is horizontal to the ground. Hold dumbbell in right hand and place it between legs with elbow fully extended. Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep weight on the heels, push vertical through the heels by explosively extending hips forward, shrug the shoulder and pull dumbbell upwards close to the body. While dumbbell catapults upwards, drop body and press dumbbell upwards by extending the elbow and flipping over the wrist so that palm faces up and stand up straight. In standing position, with dumbbell behind the head, bend knees to 90˚ and then come up again by pushing the hips forward until standing in erect position.
Positions: 
Sit in Squat position, place DB between legs with elbow fully extended
Shrug the shoulder and pull dumbbell upwards close to the body
While dumbbell catapults upwards, drop body and press dumbbell upwards
Come up again by pushing the hips forward until standing in erect position.

Hang Clean to Press

Prerequisites: 
Military Press, Push-Press, Hang Clean
Body Position: 
Bend knees and hips so barbell touches mid-thigh. Keep shoulders over the bar with the back straight. Jump upwards and shrug the shoulders towards the ears. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest. This phase is explosive. In standing position with barbell lying on the chest and lower elbows close to the body, push bar upwards and extend arms over the head. This phase is slower. Slowly return to starting position and repeat.
Positions: 
Bend knees and hips so barbell touches mid-thigh.
Catch barbell on top of the chest, elbows are at 90˚ facing forward
In standing position , lower elbows close to the body
Push bar upwards and extend arms over the head
Video: 
Syndicate content