Get A Bigger Back: Vertical Pulls
1. Internally Rotated -> Externally Rotated
2. Depress And Pull With Lats
3. Use Full RoM
4. Bring You Or The Bar To Your Chest
5. Elbows Go Out To In
Its all about the BACK. The back is an area with both big and small muscles so it is sometimes hard to really feel what you should be targeting. So we are not focusing on anything in particular but just overall vertical pulling movement. This is where we tend to notice, more often than not, an internal rotation position, with the elbows out.
The issue with this being, we will then tend to shrug up with the traps over depressing them and pulling with the LATS. This means you are targeting the wrong area consistently, leaving us wondering why we are forever lat-less. We want those lats for that big beautiful back.
If you want to grow your lats you need to learn to go from an internally rotated shoulder to an externally rotated shoulder position. We are a fan of full RoM. So if you want to maximize, start your pull-up from the dead hang position and a pull down bringing the bar towards you and elbows down. Start in your internally rotated position and as you begin to pull you should then slowly externally rotate.
Make sure you are pausing between each rep, with the chest up. Bring yourself to the bar or the bar to the chest. The visual queue you should be using is pulling the bar apart. Elbows go from out to in followed by the bar to the chest. These are the big queues for any vertical pulling movement.
THE SHAMELESS PLUG MOMENT
We just so happen to have our own programs that can help you in your fitness goals that we think are pretty awesome. Last time, we let you know that even our moms confirmed this with us and we are here to tell you again... THAT THEY STILL THINK THE COURSES ARE AWESOME.
There is the Advanced Fat Loss plan. Which means the goal is to make you lose the MOST amount of fat in the least amount of time. Secondly, because this is an aggressive fat loss plan, it is not easy. This plan isn't super easy but it IS super effective. This is the trade off. If you want the results you are after for summer, this is what you need to do. This program WORKS. It is specifically designed to maximize fat loss in the least amount of time. If you've jumped around different fat loss programs and never got the results you want, don't worry. We have experienced the same frustrations and promise this program is better. We've combined our 30 years collectively in the industry to make the most comprehensive, easy to use aggressive fat loss program out there. You can get that here!
There's the 12 Week Strength and Fat Loss program which was designed to lock away your gains from the eternal battle of going catabolic. There's a macro calculator for guys and gals, full training program using RPE and percentages so you can auto-regulate, in-depth training videos on the big three (squat, bench, and deadlift), and a bit more. It's the program we worked the hardest on and are the most proud of. You can get that here, or by clicking the picture above.
There's the 30 Week Sheiko Intermediate Offseason, If your goal is to become a better lifter, you'd be hard pressed to find a better program for intermediate lifters. Learn from the man who has accumulated more medals, accolades and champions than any other Coach in the history of powerlifting. If you want to be the best, you need to learn from the best. We are proud to be able to exclusively offer you these programs.You can get that here, or by clicking the picture above as well.