Like all parts of the body, the lats can also be trained like this: as mom made us, without rocker arms or cast iron discs.
Ok: a more or less high bar is needed. But a gym, a playground for the children of the neighborhood, a life path, a door jamb of the bedroom, more or less a pull-up bar, you can find it everywhere you find it everywhere.
We start in fifth.
Index
Training the lats (and patience)
Because the key exercise, to train this bodyweight muscle district, is the pull up.
And that means that if you don't have pull ups in your tank… It will be difficult for you to train your lats.
I just said a half-true sentence: in reality, a little ingenuity and understanding of the functioning of the human body is enough to immediately find "low-strength" alternatives to start putting some intention into those two big ones ( and beautiful) muscles.
The pull ups, then
Question: What if I can't even do a pull up?
Answer: progression. We will soon dedicate a specific article to progressions for pull ups, but summarizing:
- you start with i dead hang - hang on the bar
- negative - jump to the final position of the pull up (or get there by climbing on a bench or chair) and slowly lower yourself to the starting position
- assisted - to help you climb are an elastic band or one spotter
At this point, you should be able to rattle off the first of a long series of pull ups.
What if pull ups just fail me (yet)?
The problems can be different, but there is a solution: move on to the exercise “just below” in the hierarchy of exercises for the lats.
They are the inverted rows.
You can also call them australian row o australian pull ups. Are a preparatory exercise for pull-ups.
Here too we start from a bar, but lower: waist height, or even a little less. You slip under it, the bar on the vertical of your chest. Grab the bar with same pinch (made with three fingers) that you would use for pull ups, and you get up.
Of the inverted row it really pays to pack it, especially if you are at the beginning of your free body journey.
One way to use them, for example, is to make them a few sets after training the pull ups - it doesn't matter what level you are at. Even if you can only do those assisted with the elastic band, once you're done with your sets, move on to inverted row.
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