Page 96 - Demo

96 || MOST FITNESS || JUNE / JULY 2016 The traditional lat pull down is a very common exercise used to strengthen the lats/back in general. This exercise is an advanced form of the single arm lat pulldown. The reason for the added torso rotation seen in (image 3) and the side/back bend seen in (image 4), is because the lats are not ONLY responsible for pulling your arms down from (image 1) to (image 2). To get an amazing full contraction on your lats, it is best to place them into the shortest position possible. This involves a torso rotation and a backwards/sideways crunch once you reach the end position. Your body will not want to go here especially if you have never trained this range, so make sure the weight is minimal. If the load is too heavy, you wont be able to go into the shorter range of your lat, and contracting to its full potential will be next to impossible.Throughout the duration of this movement, actively try to push the shoulder back/down and the elbow forward (shoulder external rotation). This will also help put the lat into its shortest range. Once you have found the sensation of your lat contracting from underarm to lower back, hold it in that position for a couple seconds and attempt to squeeze the lat even harder. To get back to the starting position, try to maintain as much of the tension you felt at the shortest point, all the way back as you unbend from your side bend. Then rotate your torso back to neutral and slowly allow your arm to return back to (image 1) positioning. If you perform this correctly, you should not be able to do more then 5 repetitions on each side. The goal is to create so much tension through appropriate body positioning, that the muscle is put at such a disadvantage that it fatigues very fast. The goal should not be how many reps you can do.Focusing on contracting the muscle at its shortest point, (which is also its weakest point), is a very efficient way to get stronger. You are only as strong as the weakest link.