Level 9 Valued Member
I use an old 100lb heavybag for a bench, most of the sand and some of the stuffing removed. Set the anchor points about a foot higher than my head, loops tight to the floor. Bit of a stretch on my lats, instead of pulling down, I pull in a straight line from my elbows to the anchor loops. This pulls my upper back into the floor instead of pulling my feet up a la dragon flag.How did you set up and position?
8 inhale/exhale at 100% MVC followed by (and this is tough to verbalize) 4 dynamic eccentrics alternating each side for 8 reps - this IS a hypertrophy block after all!How long did you hold it for?
I find even a 3-5 second pause (during reps) at 24 kg to be gnarly
So from the above posture, kick the hips over to one side a foot or so, feet spread, drive across toward the opposite shoulder, rotating the hips and shoulders on the same axis. Keep trying to pull MVC both hands on the exhale, drop off to about 30% on the inhale. This pries the lat longer/drives the elbow back slightly relative to the shoulder. The opposite lat shortens slightly.
If I just try to push over with my outboatd foot, my lat can defeat that. By pushing up and across I get better leverage through my trunk.
Hop up and sprint in place for 20 seconds, take a break and repeat in 2 minutes. Easy Peasy!