When it comes to crushing your lifts, the lats (latissimus dorsi) are the unsung heroes. These broad, powerful muscles play a critical role in generating strength, stability, and control during exercises like deadlifts, pull-ups, squats, and bench presses. However, improper or underutilized lat engagement is one of the most common reasons for poor lifting mechanics and plateaus. Let's dive into why lat engagement matters and how to unlock their full potential to elevate your lifts.
The Role of the Lats in Lifting
The lats are the largest muscles in your back, running from the mid-back down to your pelvis and attaching to your upper arm. Here’s how they contribute to better lifting:
Spinal Stability: Proper lat activation locks in your thoracic spine, creating a rigid, stable foundation for heavy lifts.
Force Transfer: Engaged lats connect your upper and lower body, enabling efficient force transfer during compound movements.
Postural Support: Strong lats maintain a neutral spine and proper alignment, reducing injury risk and improving form.
Why Most People Struggle with Lat Engagement
Many lifters mistakenly rely on smaller muscles like the traps, rhomboids, or shoulders to stabilize and move loads. This compensatory pattern occurs when:
The nervous system doesn’t know how to properly recruit the lats.
Postural imbalances, such as rounded shoulders, inhibit optimal activation.
Lifters fail to prime the lats during warm-ups.
These mistakes can lead to weaker lifts, shoulder instability, or even lower back pain.
Mastering Lat Engagement
To engage your lats effectively, think of them as "anchors" pulling your shoulders down and back while stabilizing your torso. Here’s how to integrate lat engagement into specific lifts:
1. The Deadlift
The Mistake: Failing to lock the lats leads to rounded shoulders and lumbar strain.
The Fix:
Before lifting, imagine "breaking the bar" by externally rotating it while pulling your shoulder blades down and back.
Maintain this tension throughout the lift, ensuring your lats stay active as you hinge and pull.
Cue: "Squeeze oranges in your armpits."
2. The Bench Press
The Mistake: Letting the shoulders roll forward, which destabilizes the upper body.
The Fix:
Retract and depress your shoulder blades onto the bench before un-racking the bar.
Keep the lats engaged by driving your upper arms toward your ribs as you press.
Cue: "Bend the bar in half as you press."
3. The Pull-Up
The Mistake: Over-relying on biceps or traps instead of engaging the lats.
The Fix:
Start in a dead hang, then initiate the pull-up by driving your shoulders down and engaging the lats before bending your elbows.
Focus on pulling your chest toward the bar rather than just getting your chin over it.
Cue: "Pull your elbows into your back pockets."
Lat Activation Drills
To feel and activate your lats, try these focused drills before your main lifts:
1. Lat Pullover with Foam Roller
Purpose: Teaches proper lat activation through a full range of motion.
How to Do It:
Lie on your back with your knees bent and feet flat. Hold a foam roller or light barbell overhead.
Slowly lower the roller/barbell toward the floor while keeping your ribs down and lats engaged.
Return to the starting position with control. Repeat for 3 sets of 10.
2. Banded Straight-Arm Pull-Downs
Purpose: Isolates the lats while reinforcing the "shoulders down and back" position.
How to Do It:
Attach a resistance band overhead and grip it with straight arms.
Pull the band down to your hips, keeping your arms straight and focusing on engaging your lats.
Slowly return to the start. Perform 3 sets of 12-15 reps.
3. Quadruped Lat Tension Drill
Purpose: Builds lat awareness in a functional, loaded position.
How to Do It:
Start on all fours with hands under shoulders and knees under hips.
Without moving your hands, press them into the floor and attempt to "drag" them toward your knees.
Hold the tension for 5-10 seconds and repeat 8-10 times.
Build Stronger Lifts from the Ground Up
Lat engagement isn’t just a technical adjustment—it’s a game-changer for your strength, stability, and overall lifting performance. By learning to recruit and activate your lats effectively, you’ll not only lift heavier but also reduce the risk of injuries and improve longevity in your training.
At The Impact Initiative, we specialize in performance physical therapy that bridges the gap between rehabilitation and optimal lifting performance. Contact us today to refine your technique and unlock the full potential of your lifts.
Fitness-Forward. Evidence-Based. Impact-Driven. Performance Physical Therapy
Woodstock, GA
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