Bruce Lee Cobra Lats: Build Powerful Lats for Climbing, Punching, and Lifting

Подписаться 849 тыс.

Просмотров 623 тыс.

50% 1

The ebook and training program: www.thebioneer.com/product/su...
Full post: www.thebioneer.com/bruce-lee-...
Your lats are more important to your overall performance than many people give them credit for. Not only are big, strong lats crucial for climbing, pulling, and rowing, but they also play a role in whipping the fist back in a punch, and stabilizing the entire spine. These are the largest muscles in the upper body, and for good reason!
In this video, I discuss some cool ways to develop bigger, stronger lats. I touch on Pavel Tsatsouline's "Tactical Pull Ups," as well as the importance of the horizontal pull, and the benefits of adding a rotational element to those movements. Enjoy!
BTW: This video was by request for Greg Parker who has been an amazing contributor to the community for ages. Enjoy!
The blog: www.thebioneer.com
Patreon: / thebioneer
Instagram: / thebioneer
Facebook: / thebioneer
Twitter: / thebioneer
teespring.com/stores/the-bion...

Хобби

Опубликовано:

16 июн 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 458

@NaturalHypertrophy 3 года назад

First time I saw that Bruce Lee balcony scene I was half-convinced he was about to take off from it like a flying squirrel

@balldoctor6686 3 года назад

Man TF ur everywhere!!!!

@asi3136 3 года назад

@@balldoctor6686 you have to be everywhere to notice

@arstans1777 3 года назад

@digitalXmage bruh dont shame me for my condition 😁😁

@StraitjacketFitness 3 года назад

Back Guy should make a BASICALLY NATURAL HYPERTROPHY video.

@joserodas3863 3 года назад

J Fz1

@dannyclub09 3 года назад

"Punching, grappling and moving furniture", the mark of a true athlete.

@TheBioneer 3 года назад

Haha! I'm sure Bruce Lee helped a lot of people move home...

@danielj233 3 года назад

Yes, Bruce was a good grappler aswell.

@m.sakai_yt 3 года назад

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......

@nakefatty9167 3 года назад

....The three pillars of masculinity

@Livingtree32 3 года назад

Ever watched WWE? 😂

@akmv1 3 года назад

if this channel has taught me anything its that I need to find a job that lets me work from home

@danpenia219 3 года назад

He actually wrote about it

@TheBioneer 3 года назад

Do it!

@-GyBer- 3 года назад

LATS me work from home

@outoftime6984 2 года назад

@@-GyBer- so corny it’s funny 😂

@goodmorningu.s.a3595 3 года назад

His neighbors must be like "Jesus Christ, he's floating again"

@pietroscarpa2384 3 года назад

LMAO 😂

@regal7677 3 года назад

Nah, he's just using his anti-gravity muscles is all

@briang7502 3 года назад

Dang......🤣🤣🤣🤣

@weeaboomanotakutsuki8353 3 года назад

I remember as a kid I didn't know that they were called lats so I always called them wing thingy's.

@vrilmaxxed 3 года назад

U mean they are not called „wing thingy‘s“ ?

@TheBioneer 3 года назад

"Bruce Lee Cobra Wingy Thingies"

@warbot2544 3 года назад

I just call them wings

@Jeudaos 3 года назад

oh man that's great

@linovalencia8608 3 года назад

I call them them the cobra head.

@tomblewomble3369 3 года назад

I like to suprise my lats every now and then with a bunch of flowers, candle lit dinner and a slow dance to Barry White. Keeps them guessing.

@crxzyspxde6914 3 года назад

Don’t forget to give them pep talks and kisses goodnight 😊

@thestoik5440 3 года назад

First time i did a boxing session my back got sore to the touch that too for a week. It was honestly so insane I had no idea what i was getting into.

@DirtyMcDaniel 3 года назад

I always see your comments on elisha longs videos. High thumos

@thestoik5440 3 года назад

@@DirtyMcDaniel High Thumos, i love his content and yea its helps to get attention to my channel.

@DirtyMcDaniel 3 года назад

@@thestoik5440 I subscribed to you, brother. Keep the good content coming

@thestoik5440 3 года назад

@@DirtyMcDaniel i appreciate it, welcome to the brotherhood.

@user-mp5po2pt8d 3 года назад

Is there a "boxer workout" that can be done without a punching bag?And still give results?

@martinlazarini2653 3 года назад

You can also train by swimming, overhead slams which transfer to throwing movements, and even barehand digging, as well as military crawls.

@KurtAngle89 3 года назад

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!

@petermozuraitis5219 3 года назад

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

@jacksonbrown4112 3 года назад

Bruce's lats, along with forearms and abs always blow my mind! Great video.

@saminsaqlain9099 3 года назад

So this is the explanation of Yujiro Hanmas Demon Back.

@mordecaieffect2268 3 года назад

It all makes sense now

@swordlink101 3 года назад

That and every gymnastic ring movement possible 😂

@kwazisquirrell 3 года назад

Nice anime fans✊🏾✊🏾

@catherinedawson5817 3 года назад

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!

@jayhawk522 3 года назад

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! 🙏🏋️🥋🔥🥊

@vivekrastogi9109 3 года назад

This is ,seriously,one of the best video I have ever seen on back development...Short, crisp, to the point👌

@nicorepetto5781 3 года назад

Wow in all my years scouring the internet for fitness videos this has to be one of my favorites. I’m excited to binge the channel

@124madcow 3 года назад

Jesus christ this fella is the most in shape dude I've ever seen in my life. Incredible fitness

@SimonNomGames 3 года назад

bro ive watched 15mins of you videos so far and all i have to say is your a genius man, youve got it figured out

@Richard-ee8qo 3 года назад

I never regret watching your videos! Always interesting, always inspirational ✌🏽

@robertw2953 3 года назад

I am very much enjoying all of your videos. This one is exceptionally useful.

@SuperGGLOL Год назад

Can always rely on bioneer to give us the good stuff. nice video as always

@robertsea7115 3 года назад

when someone hits a proper lats spread.... Maaan it's so freakin impressive and satisfying! Probably the most loved pose in bb ever.

@jeffwick1439 3 года назад

You have the best videos for training on youtube period!!

@xCorvus7x 3 года назад

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).

@justin2011h1 3 года назад

Trying to boost my back hypertrophy. This will come in handy.

@nessingman 3 года назад

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.

@istvankertesz3134 3 года назад

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).

@Brndndutton 3 года назад

The Bruce Lee Lat Scene...😎👍🏼 Nice. Great Video As Well. Can’t Wait To Add This Information To The Workout Plan.

@daniel-zh9nj6yn6y 3 года назад

If you don't have equipment or access to a park, just pull yourself across a smooth floor, using the same motion as a pull-up.

@sonicnendez 3 года назад

Anyone serious about working out has at least a wall pull up bar. Anyone over 250lbs needs to hit the cardio and other body weight stuff

@sonicnendez 3 года назад

Tomas Grigolatto we’re talking about this universe. Where covid did happen. Where gyms closed months ago and u should have at least a pull up bar in your home. If you’re any type of dedicated

@user-mp5po2pt8d 3 года назад

How?I'm sorry but I just didn't understand how you expect someone to "pull themselves" on the floor and also have it work as a regular pull-up.

@daniel-zh9nj6yn6y 3 года назад

@@user-mp5po2pt8d here's a video ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-4ntNe4wxdpM.html

@user-mp5po2pt8d 3 года назад

@@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.

@troytroutman6380 Год назад

Love the video. My favorite back exercise that smokes the lats, is the hand over hand rope pull, using a sled and a thick rope...

@ugbuga99 3 года назад

Front lever work combined with pull-ups definitely my go to lat building combo.

@wachiedsetiyo7157 3 года назад

Thank you for this knowledge. This is what I was looking for.

@josemucarselsacoto5122 3 года назад

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!

@triplevitalitytv4260 3 года назад

Great anatomical references!! And a great video.

@marekweglarczyk5096 3 года назад

Man you my idol. The overall progress you made last few years is tyranical.

@Dsonsee 3 года назад

I just want to say that I love your voice. Thanks for the nice vid!

@tmcdougald 3 года назад

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.

@faizan7298 3 года назад

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.

@timmydarling309 3 года назад

You’re channel is great! Thanks

@Jeudaos 3 года назад

1:32 my man I LIKE that combo. Bet that's fun to do. Also loved the video overall. I never noticed bruce lees lats until you pointed it out! Cheers

@stephenveal6079 3 года назад

This is intense I can feel it all ready just by watching.

@isanetheone 3 года назад

Thank you. Great channel, inspirational and very useful. 👊🏽👊🏽

@tyersonline 3 года назад

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 😉

@JR-nw1li 3 года назад

As always awesome video man

@shoaibnisar2057 3 года назад

Nobody in the entire universe can say 'great' the way you do. Absolutely immaculate execution 👌🏽

@cameronlongwood5760 3 года назад

He seem on point with the lat workouts. I think I’m going to try some of those workouts to get stronger lats.

@prithviraj4300 3 года назад

Thanks for such informative video man.

@IAn0nI 3 года назад

excellent video all round! subscribed.

@tailog6183 3 года назад

Your videos are amazing

@joff6897 3 года назад

Pullups are my favorite exercise for upper and lower body is always fun

@danielmax8515 3 года назад

Is that the best Pull up technique? Love your vids man teaching me so much

@isfahelww 3 года назад

Cool, I'm going to work some of this into my workouts. I'm close to getting a muscle up, I think this will help. Thanks

@Ahrone1586 2 года назад

You made it?

@newforestobservatory9322 3 года назад

Greg Parker here - great job Adam - thanks for that one :)

@nishant6009 3 года назад

Weighted chin-ups can also be added in workout routine for increasing the strength of the lats

@KaosRunes 3 года назад

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.

@firstlast-wg2on Год назад

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.

@roseorphee9008 3 года назад

Great, I need the motivation Thank you

@dave990 3 года назад

This is a great video dude. Looking jacked too 💪

@monadamus42 3 года назад

Great video! Thank you!

@shadeofmirkwood 2 года назад

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

@rapwatch7608 3 года назад

Love the bruce lee videos keep it up👍🏽🔥🔥🔥🔥🔥🔥💪🏽💪🏽💪🏽

@WilliamGone 3 года назад

Glad I have mines!

@suraanbrenner4096 3 года назад

Great content

@WilliamGone 3 года назад

Love this video.

@duncanflames9596 3 года назад

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

@AL_FARID_23 3 года назад

Weighted CHIN UPS are king for biceps and lats bro

@rvodyssey9223 3 года назад

great video

@leonardocitton4627 3 года назад

the most beautifull fittnness channel! no shit, only advise and self study. Congrats!

@NaturalHypertrophy 3 года назад

Most everyone: *Uses a rack to squat* Bioneer: 1:33

@AlphaQHard 3 года назад

I do the same thing lol

@nieczerwony 3 года назад

I do the same but max I can load 120 kg which is ok for 20 reps but not for heavy leg day.

@habwaheed3100 3 года назад

My gym has a shitty smith machine so I have to do this too😂

@kashvirshah3408 3 года назад

A rack? Is this some sort of rich person joke im too poor to understand😂😂😂

@Jeudaos 3 года назад

I know dude. I LOVE that part. What a killer combo.

@kristiyansimeonov8914 3 года назад

Thank you for the great info its very useful

@ghislainojeda3982 3 года назад

Oh man, thanks you for this video !

@ninjasrose1653 3 года назад

You really found a niche spot in bodyweight related market!

@jurassicdocs 3 года назад

Yes can you please do a video on The BEAST from split training

@smithy5664 3 года назад

Love your vids

@creativekev8647 3 года назад

I love how you show functional training for martial arts. Does your e book have much functional training specially for fighting?

@cameronmiller6240 3 года назад

Creative Kev in my recollection it does not.

@danpenia219 3 года назад

No. It's about being ready for anything

@creativekev8647 3 года назад

Thanks guys :D

@fabchi4597 3 года назад

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

@D_10S 3 года назад

Can you link a RU-vid video mate?

@Pentagathusosaurus 3 года назад

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.

@sarathpillai6338 3 года назад

this channel needs more subs...

@AugustusAsgeir 3 года назад

Also for Thai boxing, pull-ups also help us with the clinch Edit: thx for the information, really helpful

@steveboutcher80 3 года назад

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.

@filmnezopodcast 3 года назад

You should make a video about the gym hammer. I just started to train with it and it's insane. It's great for developing a lot of things.

@maxfeliz140 3 года назад

He did a one arm pull up, bravo sir👍

@JP-wk7cc 3 года назад

lats are internal rotators of the shoulder joint. The benefit of horizontal rowing is working the lower traps, rhomboids, spinatus muscles, anterior delts.

@gordongrant5580 3 года назад

i go on the pulldown machine but use a small w bar, kneel on the floor andpull thr bar behind the neck feels a great pump

@markholmes5695 3 года назад

Greeting from across the water (rep.Ireland). Love the channel. Sub’d 👍🏽

@kenkayx 3 года назад

full of information

@drip369 Год назад

Learning how to use the lats in pressing horizontal and vertical will change your life

@marabunta1980 3 года назад

Just started the Fighter pullup last week.

@Sk0lzky 3 года назад

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

@greuju Год назад

It's so weird watching your videos and I did half of these things correctly a decade ago on my own lol. Time to get back at it.

@artten5002 3 года назад

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

@ayevee6619 Год назад

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.

@Not_A_bodybuilder 3 года назад

Dude you're awesome

@TheHammerOfRogues 3 года назад

Hey Adam, are you going to release SFT as a paper/hard back book? I have the pdf but would be awesome to have an actual book to stand proudly on my shelf! :)

@alexbates9127 3 года назад

Good stuff

@charliecox8208 3 года назад

I love how the shot of you climbing over the wall is in the dark so your neighbours don’t see? 😂 sick video mate👌🏻🤝

@user-iu9up8lm1z 3 года назад

Please make top 10 your favorite exercises)

@Twofacedsphinx54 3 года назад

Please do more Bruce lee videos!!!

@unknownuser3604 3 года назад

As a younger boxer, i've always struggled in building lats, thanks for the life saving tips. Now my height wont be a problem when doing boxing combos.

@daquan6213 3 года назад

Height is never a problem when your footwork is optimal, i mean look at mike tyson dude KO'd people twice his size.

@Un1234l 3 года назад

@@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.

@daquan6213 3 года назад

@@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.

@Un1234l 3 года назад

@@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.

@daquan6213 3 года назад

@@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.