Other/Mixed Lat activation

[Nit0ni]

I do pull ups, chin ups and rows as part of my program but i never feel my lats while doing them. They are contracted the whole time but upper back gives up much faster and its always the same no matter which excersise i do.

 

[watchnerd]

I think it's easier to feel the connection (and it's a learned thing) from a stretched position.

 

[John K]

I do pull ups, chin ups and rows as part of my program but i never feel my lats while doing them. They are contracted the whole time but upper back gives up much faster and its always the same no matter which excersise i do.

What is your goal with feeling your lats?

 

[Nit0ni]

What is your goal with feeling your lats?

Hypertrophy, i dont mind not feeling them but it seems like majority of the work is done by upper back muscles(probably teres major) since they reach failure before lats and they are also sore the next day.

 

[3letterslong]

Original Strength moves (especially rocking) has done wonders for activating my back and getting everything involved in pulling exercises. It didn't seem like something that would get me in touch with my scapula, but focusing on my shoulder blades moving properly has really done wonders for reminding my body how it's supposed to move.

 

[watchnerd]

@Nit0ni

How are you doing your rows?

If you're doing 1 arm DB/KB rows, if you get really protracted on the eccentric, you should feel it stretch your lat pretty easily.

Once you feel that and learn to 'pull with your elbow' and pull towards your hip (not your chest), it should make a difference.

 

[Ege]

Here is a recent video from GMB that has a nice explanation.

 

[John K]

Hypertrophy, i dont mind not feeling them but it seems like majority of the work is done by upper back muscles(probably teres major) since they reach failure before lats and they are also sore the next day.

Or your upper back is weak relative to your lats and so becomes the limiting factor.

 

[Ege]

One other option is to change ypur program to a Built Strong plan. I assume you are not using a Built strong plan otherwise “failure” would not have been a problem….