Damn, I wish there were guys like you who I could pay to go to the gym with me and correct exercises. Personal trainers in my gym aren't really 'educated.'
Change gyms if you can. I used to work out with my cousin because he is a fisioterapist and knew how to work out, once he stopped I switched gyms because of that type of thing
@@ryanmurphy9663 I was saying that the gym I was before had the same problem lenner pointed out, lack of “educated” professionals and I reached out to my cousin because despite not being a personal trainer knew better
@@ryanmurphy9663 some trainers specialize in corrective exercise as well and those who have a lot of experience tend to be be able to correct and cue their clients well. I'm a trainer and I always break exercises down like this video, one stage at a time through the lift for them to get the hang of the lift and to understand what they should be feeling. I also add in pauses (including my own training sometimes).
@@omar619kamis It's called a Core because it is super important in directing, lifting up and holding together everything that is connected to your torso, from below the neck-chest area to above your knees. That's why.
Do you keep the scapula retracted while lowering down the kettlebell or you can "release" it the whole way down during the lowering? Same goes for overhead press too...once you are at the top, do you just release the protraction, or you keep it protracted until you lowered it totally down?
@@shinobi-no-bueno In terms of structural bone, ligaments and tendons, yes it is identical. The size/length/width/etc of these are different, but that only changes the position in space of your body, not how it moves.
Key to any back exercises is to pull with your elbows instead of your hands. That will activate the mind muscle connection for maximum lat contraction. Think about pulling from and with your elbows. Also keep the elbows tucked in towards lats.
@@Facecel_ The problem is the mind muscle connection. This is how you fix it. Go to the bathroom, take off your shirt, use your phone camera as a mirror or use a regular mirror so you can see your back. Now flex your back muscles in different positions, hands over head, to the side, etc, and really hone in on that mind muscle connection. Feel and see what it looks like when your back muscles fire correctly. We don't see our backs so that mind muscle connection is weak. Seeing your back muscles is the secret. This is a life changing tip I swear. Your back will look and feel incredible.
“Pull your elbow to your back pocket” and “shoulder blade down and back” are my go-to lat cues. That first one, if you do it right, will just straight up make your lat cramp. *edit: Cramping is almost equal to “Active Insufficiency” which happens when a two-joint or multi-joint muscle activated two or more of its functions and happens more often in weak, shortened, or dehydrated musculature. So remember kids, stay hydrated!
I think the single greatest tip I found to help activate lats was to really think of your pull coming from your elbow, instead of just simply ‘pulling the weight with your hand’. I actually imagine I don’t even have a hand or forearm during these exercises, imagine if the weight was being tied/gripped by my elbow somehow, it’s really helped activate lats instead of traps and delts! The SAME idea and tip can be used for pull up/chin ups, seated rows, lat pull downs etc. pull with your elbows, not with your hands!
She literally looks like every average woman you would see on the street and I do not even mean this in a disrespectful way. People just overly praise average looking women when it comes to their beauty on social media.
I had the same issue for a long time. I would row back, but not DOWN. Once I consciously depressed my shoulder down as well as back, I could instantly feel my lats engage.
I’m so glad I found this channel. Improper form has been a major stumbling block for me in my fitness journey. 15 years ago, I LOVED the gym, but was with a piss poor “trainer” who didn’t understand the concept of helping to identify and isolate muscle groups to feel and engage them properly. I left that gym and never looked back, punishing myself instead of the “trainer”. Thanks especially for helping people, and for making content like this.
@@KhalidFawzy change the grip to something narrower, supinated grip will also help. After that, if you don't feel your lats, i suggest to train unilateraly, like cable pulldowns with one arm, trying to contract the lats the best you can. Aftee that, comeback to pull ups and you will feel them. Something similar happened to me with squats, i couldn't feel my quads during training. The fix was doing sissy squats to create that mind-muscle connection (is just the feeling of contraction, nothing else), and then, the upcoming trainings i was feeling my quads like i never did. This happened unintentionally tho.
I recommend doing this exercise standing, and raising the back of the bench to use it as a support for your free hand. It's much easier to isolate the correct muscles that way.
This works like a charm! I have always struggled with feeling the contraction in this particular exercise, but not anymore. My upper back feels awesome!
Sounds like you’re using elbow extension. Your hand is going back further than your elbow Instead focus on Driving with the elbow and don’t extend the elbow
Most of your lat engagement is towards the rested part of the row. It’s important you let your arm stretch forward and that you pull with your back first and then your arm
Hahaaaa.... this is what i do when i do a one arm row and barbell bent over row as well. Got to retrack scapulars, engage the working muscles before the row!! 👍👍
wow. for such a long time i've had this issue. back days never felt like they were working anything at all this is finally changing that! i feel my muscles trembling like they haven't even been used before. not to mention. i was only using 3.5kg and that felt impossible. working up a sweat after 6 reps 😆 thank you for this
@@ralfransom3707 I see. Really if you’re goal is back development, then I would just go to a seated row. Whether you’re rowing bent over or seated, your back musculature is still doing the same thing pretty much
Great video. Would appreciate more of these tweaks for other exercise as well, calf raises leg extension and lateral raises would be nice to see. Thank you.
Tyler Path has a really interesting row technique that absolutely forces you to engage your lats… instead of going straight up and down, he swoops the dumbbell forward toward the end of the downward movement, and then back and up at the same time. Also seems like is helps with stability and engages obliques as well.
If you don’t feel your lats then my tip for all rowing motions: no weights and let someone push against your elbow while doing the aimed motion- like a lat pull down. That activates your lats and you get an idea on how to perform it properly without using too much traps and biceps. Also try the thumbless grip.
Literally told a girl in the gym to move in exactly the same way as it was clear she was shifting from the booty warrior mindset and actually training upper for once. Discussed tempo and TUT and engagement with her. Walked away. Came back and she'd returned to a weight that was too heavy for her swinging it around like before. The main thing about helping people, unless they've given you money to help them, they won't listen and will always think they know better. Even if you're wearing full PT uniform when you speak to them. Total side tangent, this just reminded me of that time
Resistance bands are really good for targeting muscle groups I used to have problems with activating properly. I'd personally recommend incorporating them into your routines. The burn feels great at the end if you have been doing them correctly.
This is me with my rear delts. I can never seem to connect and feel my rear delts no matter what exercise I do and how slow and concentrated I do the exercise.
The base hand should be gripping the bench with the elbow fully extended. The arm stays tight to the side, focusing on driving the elbow AROUND the ribcage to isolate the mid lat. Point the lifting elbow out, and drive up in a reverse punch to isolate the upper lat.
I never thought of this as a lat exercise. I was under the impression it was for your traps, rhomboids and rear delts. Plus aren't you supposed to be more upright? The Kroc row setup is a better position overall.
