Many observers are under the misconception that giants like IFBB Pro Petar Klansir need to throw their weight around in order to be successful, but as an endurance athlete and bodybuilding coach recently explained, mastering optimal muscle growth movements like the lat pulldown require form over brutality.
This Croatian colossus understands that over-enthusiasm and under-estimating a particular exercise can lead to lethargic muscle growth, so he makes sure to use proper technique when performing his kicks. And in a recent Instagram show, the big man showed exactly how you can follow his representatives.
What is the Lat Pulldown and what muscles does it work?
Either on a specially designed machine, or using a cable station, latdowns target the latissimus dorsi muscle. This is the largest muscle in the upper body, located in the middle and lower back, and provides a winged appearance when developing resistance training.
The lat press increases the size and strength of the muscles and is popular because the action of pulling the bar or handles down from the top and bottom towards the middle is relatively easy to understand. But don’t be fooled into thinking you’re working efficiently until you fix the following common mistakes.
Petar Klansir has 3 ways to fix lat
Mistake #1: Straining your body to move the weight
Although the act of lifting a weight from the sky can encourage the action of twisting, it defeats the action of this exercise. “Stop your body moving the weight,” Klansir advises. “Keep your torso steady and pull the bar up toward your chest.”
Why this fix works: Maintaining the upper body ensures that the lats are on target rather than recruiting additional muscles by stabilizing the rotation.
Mistake #2: Starting with your shoulders back
“Don’t start by hunching your shoulders,” Klansir says. “Reach up, stretch your scapulae (shoulder blades) and hold as you pull,” he says.
Why this fix works: In order to lengthen the lats, the muscles must be stretched, so starting with hunched shoulders will have the opposite effect. Stretching your shoulders, especially at the top of the pull-up, promotes a deeper stretch and promotes muscle growth.
Mistake #3: Letting Your Elbows Flare
While the elbows must bend to bring the bar down, true mid-arm position is essential for excellent lower lat form. Coaches Clansir, “don’t stick your elbows out.” “Lock them in and drive them to your side.”
Why this fix works: Driving the elbows down avoids the temptation to push them out to the side and should be avoided as this can shift the load up towards the shoulders instead of over the shoulders.
“Fix these three mistakes and your beats will be completely different,” advises the big man. And, with a humble beat like Clansir, who wouldn’t take his advice?
To follow Petar Klansir on Instagram, Click here.
