Profile: Compound
exercise for the major back muscles - do not use this exercise if you have lower
back problems
Suitability: Advanced
Target Muscles:
Lattisimus dorsi
Equipment: Barbell,
Mirror
Start / End Phase
Mid Phase
Use a weight that allows you to control
the exercise with strict form suited to your training goals
Stand with your feet hip width apart
with your toes slightly turned out
Bend your knees and grip the barbell
with an underhand hip width grip
Use the drag & lock technique by
bending your elbows slightly
Keep your back flat at all times, take
the weight and stand upright. Hold the bar in front of your thighs
Bend your knees and lower the bar down
your thighs and past your knees until your back is parallel with the floor, your
knees should be in line with your toes
Exhale as you contract your back
muscles and use them to pull the barbell into your lower abdominals, keeping
your back flat. Thrust your chest forward and shoulders back at the top of the
movement for a greater contraction in your lat muscles
Inhale whilst returning the barbell to
the start position until you feel a good stretch. Do not let the barbell touch
the floor until you have completed the exercise
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