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A few weeks ago I mentioned that I was hoping to try to post a bio-mechanics tip maybe once a week but that hasn't turned out how I wanted... I have a huge project for school and have been under the gun (and then lazy as a result). So, for whatever it's worth, sorry, will try to do better.
This thread has to do with the problem of activating the biceps too much during lat work.
A few days ago I think it was Shelby who posted about different dumbell positioning in the hand to hit the biceps better. Here is a similar idea for the lats.
1) String Technique
1- Mentally, "tie" a string around your elbows when doing any lat work.
2- "Pull" your arms back/down with only the string at the elbows.
- You will probably use a little less weight b/c you are not using the biceps as much
- Using wrist straps (not wraps) is excellent to help with this visualization too. I used to never use straps concerned with forearm development, etc., but you can significantly feel the difference
2) Proper Elbow Angle
1- The more your elbow is bent PAST 90 degree's at the end of the movement, the more your BICEPS are doing the work
2- At the end of the movement try to have roughly no more than 95 degree's between your upper and lower arm (the only exercises where this will probably NOT be able to be done is the lat pulldown and the reverse grip pulldown).
Example- when doing bent over rows: pull the bar into your lower stomach/pelvic area
Putting it all together- try the "string" technique while maintaining roughly no more than 95 degree's flexion at the elbow at the end of the movement.
OK, so those weren't so "quick", sorry!
ADDENDUM:
Think of your hands more as "hooks" on the bar with what some call a "suicide grip" (where your thumb DOES NOT wrap around the bar, but instead is on the same side where your fingers are)
This thread has to do with the problem of activating the biceps too much during lat work.
A few days ago I think it was Shelby who posted about different dumbell positioning in the hand to hit the biceps better. Here is a similar idea for the lats.
1) String Technique
1- Mentally, "tie" a string around your elbows when doing any lat work.
2- "Pull" your arms back/down with only the string at the elbows.
- You will probably use a little less weight b/c you are not using the biceps as much
- Using wrist straps (not wraps) is excellent to help with this visualization too. I used to never use straps concerned with forearm development, etc., but you can significantly feel the difference
2) Proper Elbow Angle
1- The more your elbow is bent PAST 90 degree's at the end of the movement, the more your BICEPS are doing the work
2- At the end of the movement try to have roughly no more than 95 degree's between your upper and lower arm (the only exercises where this will probably NOT be able to be done is the lat pulldown and the reverse grip pulldown).
Example- when doing bent over rows: pull the bar into your lower stomach/pelvic area
Putting it all together- try the "string" technique while maintaining roughly no more than 95 degree's flexion at the elbow at the end of the movement.
OK, so those weren't so "quick", sorry!
ADDENDUM:
Think of your hands more as "hooks" on the bar with what some call a "suicide grip" (where your thumb DOES NOT wrap around the bar, but instead is on the same side where your fingers are)
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