Wide grip lat pull down tips
When most people perform this exercise, all they think about is pulling the bar down as far at they can. To train the lats, you need to think more about what's happening to the muscles, and less about the bar (think origins to insertion, Iliac crest, TLF, thoracic spine, right up to the humerus). If you don't know what these look like, do a quick anatomy search.
When you see me depressing my shoulder girdle in clip 2, this is an important skill to learn (to ensure you are initiating with your lats). However after it becomes second nature, it should become part of the full movement of the exercise (clip 3).
If you want to recruit your lats more effectively, follow these tips:
✅ Learn how to depress your shoulder girdle (clip 2), prior to moving the bar
✅ Keep your thoracic extended
✅ As you lower the bar, think about pulling your elbows away from you in an arc like movement (the bar will move if you use your lats)
✅ Pause the bar at the bottom, focussing on contracting the lats hard
✅ Keep your abs tight, this prevents you from leaning back and turning the exercise into a row
✅ As the bar returns to the start of the exercise, think about abducting your upper arms (away from you). Think stretch to your lats rather than bar up.
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Thank you 😊