If the Lat isn't contributing to your pulling during a pull-up, you will likely be using to much upper trap which will get the shoulder in a very injury prone position as you get to the top of the pull. What makes the Lat hard to get "woke up" is the long hours we spend in the "desk jokey" position. In the sitting position, the brain is use to using the upper traps to move the shoulders and the Lats are mostly turned off when shoulders remain in the elevated and anterior rotated position.

In order the get the Lats capable of functioning in the pull up, you need to spend time under tension with the Lats in a position of heavy contraction prior to your working sets. In this video I discuss 3 separate drills to achieve this, and finish off with some explosive reps focusing on increasing neural drive prior to pulling.

1) Half kneeling unilateral pulls. Anchor a band to the pull up bar and lean forward slightly to challenge the spinal integrity while you hold onto the band. The band should pull the arm into full overhead position with the palm facing the ground to start this drill. Start the motion with depressing the shoulder, then pull the elbow to the hip. Finish with the palm up, elbow tucked into the hip with full contraction of the Lat. Hold for 20-30 seconds on each side.

2) Banded pull downs in the pull up position. This time, with the band pulling the shoulder into a full overhead position, keep the palms facing away as you begin to pull. Start the pull with slight Thoracic extension, begin with shoulder depression and pull the elbow deep into the pocket. End in a hand position deep enough that would put the pull up bar to the chest. Hold for 20-30 each side.

3) Banded pull ups. Hold top position, bar to chest for 1-5 seconds. 3-5 reps

4) Explosive pull ups. Start in a dead hang position. Begin to activate the lats and scapular retractors. Once they are set, pause and explode with as much power as possible. Think about putting EVERYTHING into these reps. Perform 3 reps with at least 30 seconds of rest between each one.

You don't have to perform every one of the drills. Perform the ones that make your body feel connected and ready to pull. Some people will be fine with doing 2-3 banded pull ups, while others will need to spend several weeks just working on banded pull downs.

As always, if you have questions, e-mail [email protected]!

Don't Just Mend. Transcend.