I never did grappling before, but I do Aiki jujitsu. I also knew how to lift one end of a couch since I was a small. A peculiar achievement but you are also asking someone who lifted a 180 pound person since I was small. How strange the life can be......
One thing that changed and unlocked a lot of rowing strength was doing a lot of banded face pulls. It strengthened and activated my mid traps, rear delts and rotator cuff muscles. I went from struggling to row 95 lbs for 7 reps to 185 lbs in a couple of months
Hey man this is a really great video. I love everything you do that benefits my movement and marital arts training. I love how concise and without fluff these videos are. I love the connections you make. I love that this is only 7 minutes long because you're explaining so well and efficiently. Keep up the great work!
WOW. I'm just tuning into videos on how to build your back & lats recently, and the universe answered me with this....... Thanks Bioneer!!! I needed it! 🙏🏋️🥋🔥🥊
@@daniel-zh9nj6yn6y Ah, I get it now. But would this work as well as a legit pull-up? Because in this case you're not exactly going against gravity, so there isn't much to give you resistence, right? It kinda reminded me of those "towel exercises" from the old SixPack Shortcuts with Mike Chang. That looked...sketchy...to say the least. When something seem too easy it might also mean that it doesn't work.
My favorite lats excercise: ring pressdowns: fix the ring straps at the same origin at shoulder level, lower yourself with straight body to about 45 degrees, retract shoulders and pull yourself up with straight arms to your hips. Depending on the distance the load can vary a lot, isolates the lats very well, and it can be goddamn difficult if you want it to. For comparison, at 90° it would equal a front lever pull to victorian cross. edit: Essentially it's an arc row with straight arms (biceps excluded).
Commando pull ups, a " mount on door " pull up bar that has a lat pull down grip, ring roll outs, ring pull ups with your palms facing towards your ears, australian pull ups with a wide grip and even some kinds of animal movement with straight arms. Go Adam! Go Bioneer!
Very good and informative video 👌 I'd like to add that low volume strength work with Rows and weighted pull ups combined with your functional anti gravity movements work wonders for lat power and size. When I dropped my bodybuilding split and completely changed my training routine to a combination of powerlifting and Calisthenics my back development increased dramatically.
I know its not optimum but weighted chins have always been my signature exercise and i have found it to vastly improve virtually all other movements/lifts, even pushing movements. i tend to work in the 3 rep range for maximal strength and overload
For lat (back) training I am working on front and back levers and lever raises, as well as engaging them during press-ups to depress my shoulders (along with my lower traps to rotate my shoulderblades down and outward while going down).
Single arm dumbbell rows work for the lats. I like to do them with one leg on the ground and the other up off the ground, as it forces more core stability.
I remember thinking the inverted row would be an easier variation of the pull-up, and as I’d mainly trained pull-ups I thought they’d be a good warm-up movement. Holy moly was I wrong, with perfect form, and the right tempo they are a remarkable exercise, and it always confuses me why they’re so effective despite push-ups quickly tapering off when you’re strong enough.
@@daquan6213 I mean, height and range is always an advantage. Compensating with footwork is more technical, more risky, requires greater skill and time practising, and more effort and energy expended.
@@Un1234l Yes indeed but it's possible, if you go competetive and you face a person who is taller than you, you dont have another choice be quick and agile and like tyson always did step out his range and bam land that KO punch. I know it's all easier said than done but it's not impossible to destroy an oppenent that is way taller than you. Also it's not risky when you train for it and you know what you are doing, you should be training in such a way if your naturally short.
@@daquan6213 The point is the shorter fighter will always have to put in more work and energy. There are counters but any fighter would prefer not to fight at such a reach and height disadvantage because it's more work.
@@Un1234l Yes yes true but you can't choose your own height you where born with it so you either put in more work or you get nocked the fuck out and take a L.
Could you please create content on occlusion training and balance, proprioception and stability training? As always, your content is awesome. Look forward to whatever comes next.
My understanding of lats for punching, i like hooks so if i wer throwing a right hook i would be rotating off of my opposing lat and contracting hard on the snap. Like droping an anchor of the back left of a boat. 3:50 that exercise is it.
I'm not sure if it's down to my genetics or because I've been doing judo since I was 18 (lots of pulling motions in judo practice) but my lats are very strong for my bodyweight. I usually superset single arm dumbbell bench rows with bench press and I feel like an absolute beast when I'm lifting heavy on these.
So, basically: 1) you're one of the most complete and well-rounded non-competitive athletes in the world 2) you're a skilled programmer, working from home 3) a husband and a father 4) passionate seeker of knowledge of any type 5) very successful youtuber and blogger 6) very successful author of books about training Basically, you must be one of the most well-rounded human beings around! That's inspiring!
My vertical pull at the moment is phenomenal. I am 450 lb at the moment and 6 ft 9 in tall. I can do both pull-ups and chin-ups in perfect form. I have been using a plate loaded cable pulldown machine and can pull six reps with 500 lb of weight. That is ten 45 lb plates and two 25 lb plates. It has taken me three years to develop this kind of incredible vertical pull power. What helped me with developing the ability to do pull ups to the level I can now is the pulldown machine. I have trained on my vertical pull like how powerlifters develop bench press or deadlift. Small increases and decreases in weight and rep range over months and powerlifter weightlifting charts. my eventual goal would be to pull 600 lb for reps on the pulldown machine and one arm pull ups at my body weight. We will see what happens, I think that I can do it.
Hey bud I love your videos. I highly reccomend you grab a hangboard for pullup and grip strength it transfers great to climbing and other training !!! I have 2 and it always is up above my stairs. My rule is I don't pass the doorway without the toll of a pullup or a few hah
When I was in high school people kept saying I gotta chill out or I'll fly away. Nowadays my right lat (honestly all muscles in that right upper/mid back) are like a 3rd larger than ones on my left because of archery. I try to count my shots and draw my bow on the left side to counterbalance it but it just doesn't seem to work. Funnily enough the right shoulder is also the one that tends to go forward and up when I'm not paying attention to my posture lol
Beautiful details of training, by the way there's an exercise that create the biggest lats for me which is full front lever raises nice and controlled without any swing... it is hard as hell, but it is super efficient... all you described is magnific, but if you add front lever raises I belive results can be even more
lats are internal rotators of the shoulder joint. The benefit of horizontal rowing is working the lower traps, rhomboids, spinatus muscles, anterior delts.
Hi. Awesome content. Thank you. I used to do karate, with emphasis on strick technique, especially on the punches which sometimes caused sore muscles in the lats 😉
Im glad you are covering this, i wanted to get those wide lats for years (some of those years i couldn't do pullups/back training) Aside doing towel pullups 5times a day and always slowly increasing my maxrep, I do add 100 medicine ball slam a day for power and activated the back too and i feel the difference
Bruce Lee would put his thumb in his mouth and act like he’s blowing air into it and expand his lats. Legendary lats. Franco Columbu also had great back muscles.
Hollow body pullup (maybe with thumbs over bar) Seated, bentover row, bodyweight row(maybe with rotation) Single arm standing cable row with rotation Rock climbing Rope climbing
Hey i just brought your E-book yesterday,i still havent started reading it cause i was busy with school and classes,but im hyped to check it out,amazing video has always,hopefully in the next video ill tell you how i found the E-book.
I quite like deadlifts with a wider grip... It hits the lats pretty well. I use a wider than shoulder, or sometimes a snatch grip width to hit the lats more.
Honestly, even though i want a good physique and optimal strength, the main thing i want the most is wide lats like that. I just think it makes someone look more intimidating and cool.
4:08 This exercise looks like a good addition to what I'm already doing There's a moderate chance though, that that door handle is going to come loose and be launched by the band in the general direction of your face 😬
I have followed this channel since the time when you looked like a skinny nerd. You look great now, please give us a 200k sub special with meals and work out for a day 💪 Stay stronger