Download Lat$Length:$What`s$up$with$the$Lats?

Lat$Length:$What’s$up$with$the$Lats?$
By:$Anthony$Albano,$DPT$
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I$ want$ to$ begin$ by$ showing$ some$ images$ from$ professional$ weightlifters$
around$ the$ world,$ specifically$ with$ the$ squat$ jerk.$ These$ are$ my$ 2$ favorite$ squat$
jerkers:$Apti$Aukhadov$and$Lu$Xiajun.$
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Now,$ it$ takes$ impeccable$ strength$ and$ stability$ to$ complete$ a$ squat$ jerk,$
especially$ at$ max$ effort$ and$ world$ record$ weights.$ However,$ what$ has$ to$ come$
before$ the$ stability$ is$ the$ mobility,$ and$ what$ comes$ before$ the$ mobility$ is$ the$
FLEXIBILITY.$$
The$ difference$ between$ flexibility$ and$ mobility$ is$ simple.$ Flexibility$ can$ be$
defined$ as$ the$ available$ range$ of$ motion$ at$ a$ particular$ joint.$ $ Mobility$ can$ be$
defined$ as$ the$ degree$ of$ functional$control$within$the$ available$range$ of$ motion$ of$
that$ joint.$ We$ will$ take$ the$ knee$ for$ example$ (just$ to$ vary$ things$ up):$ knee$ flexion$
range$ of$ motion/flexibility$ is$ how$ many$ degrees$ you$ can$ bend$ your$ knee$ actively$
and$passively.$Mobility$of$that$same$knee$joint$can$be$measured$by$how$far$you$can$
perform$ an$ air$ squat$ with$ control$ and$ balance$ within$ that$ available$ range$ of$ knee$
flexion$motion.$$These$can$all$be$measured$by$basic$goniometry.$
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Now$ back$ to$ Apti$ and$ Lu.$ How$ can$ these$ lifters$ be$ so$ mobile$ in$ these$
positions?$ Look$ at$ their$ shoulder$ flexion$ range$ of$ motion.$ It’s$ close$ to$ perfection!$
What$is$a$big$contributor$to$this$range$of$motion?$LAT$LENGTH!$
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Let’s$go$over$basic$anatomy.$
The$Latissimus$dorsi$(Lats)$is$a$fanUshaped$muscle$that$can$be$considered$the$
largest$muscle$in$the$body$based$on$the$surface$area$of$the$body$it$covers.$It$is$the$
widest$muscle$of$the$back.$$
Attachments:$ it$ originates$ at$ the$ spinous$ processes$ of$ T7U12,$ the$
thoracolumbar$ fascia,$ the$ crest$ of$ the$ilium,$ and$ the$ lower$ ribs.$ It$ attaches$ to$ the$
floor$of$the$intertubercular$sulcus$of$the$humerus$(your$upper$arm$bone).$In$other$
words,$it$has$a$lot$of$attachments!$
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The$ action$ of$ the$ muscle$ is:$ extension$ of$ the$ humerus,$ medial$ rotation$ of$
the$ humerus,$ and$ adduction$ of$ the$ humerus.$ The$ actions$ can$ be$ separate$ or$
combined.$ Think$ about$ the$ motions$ of$ a$ deadlift,$ or$ the$ pull$ through$ the$ hips$ of$ a$
clean$ or$ snatch.$ Those$ are$ combined$ motions$ of$ extension,$ medial$ rotation,$ and$
adduction$ of$ the$ humerus$ all$ combined.$ That$ is$ one$ of$ many$ explanations$ on$ why$
you$ can$ clean$ more$ than$ you$ can$ snatch.$ One$ of$ those$ reasons$ is$ because$ of$ how$
much$abduction$of$the$humerus$there$is,$or$how$far$out$on$the$bar$your$hands$are.$
The$closer$to$your$torso$your$arms$are,$the$more$adducted$you$are.$My$point$here$is:$
any$ time$ you’re$ pulling$ off$ the$ floor,$ your$ Lats$ are$ very$ active!$ Now$ why$ is$ this$
important$to$the$position$of$the$shoulder$with$the$squat$jerk?$$
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Let’s$look$at$Lu$Xiajun$again.$If$you$can$imagine$this$arrow$is$his$torso$angle,$
you$ can$ see$ that$ compared$ to$ his$ torso$ he$ has$ a$ lot$ of$ shoulder$ flexion$ range$ of$
motion$
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In$ this$ picture,$ it$ looks$ like$ he$ has$ an$ absurd$ amount$ of$ shoulder$ flexion.$
Based$off$of$images$and$not$precise$measurements,$I$would$anticipate$that$he$would$
have$ full$ 180Udegree$ shoulder$ flexion$ range$ of$ motion$ if$ tested.$ I$ have$ seen$ few$
people$in$the$general$population$have$a$full$180$degrees,$even$in$a$healthy$shoulder.$
If$Lu’s$Lats$were$short$and$overactive$(or$tight)$then$they$would$be$pulling$
his$ shoulders$ forward$ and$ not$ allowing$ them$ to$ go$ back$ so$ far.$ Here’s$ an$ example$
with$David$Bedzhanyan’s$power$jerk$position.$He$demonstrates$less$flexibility$at$the$
shoulder.$But$also,$look$at$the$arch$at$his$mid$and$low$back.$Compared$to$Lu’s$flat$
back,$due$to$his$Lats$being$so$flexible$(and$other$reasons$of$course),$David$doesn’t$
seem$to$be$able$to$exhibit$such$a$flat$back$position.$One$contribution$could$be$having$
tight$Lats.$$
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So,$ if$ you’re$ using$ your$ Lats$ so$ frequently$ in$ their$ primary$ activation$
movements$(mostly$extension)$the$muscles$will$get$tight$and$overactive.$When$the$
muscles$get$tight$and$overactive,$you$may$lose$motion$in$the$opposite$direction.$For$
this$ instance$ you$ may$ lose$ flexion,$ external$ rotation,$ and/or$ abduction.$ $ Those$
motions$are$important$for$overhead$activity.$
Some$ people$ have$ argued$ that$ thoracic$ extension$ is$ the$ reason$ for$ their$
positioning.$Well,$I$don’t$know$what$reference$you’re$using,$but$I$learned$that$you$
have$1U2$degrees$of$thoracic$extension$at$each$joint$of$the$thoracic$spine,$giving$you$
roughly$12U24$degrees$of$extension.$If$you$take$a$measurement$of$that,$it’s$really$not$
a$lot$of$extension.$Especially$if$you$compare$it$to$how$much$shoulder$flexion$you$can$
obtain—180$ degrees!$ As$ a$ side$ note,$ the$ thoracic$ spine$ is$ set$ up$ structurally$ for$
more$sideUbending$and$rotation$of$the$spine,$which$can$be$up$to$double$the$amount$
of$ motion$ you$ get$ of$ extension.$ $ Thoracic$ extension$ is$ relevant$ for$ full$ shoulder$
flexion$range$of$motion,$but$look$at$how$big$of$an$angle$of$shoulder$flexion$there$is$
with$these$weightlifters.$That’s$not$a$big$contribution$from$the$thoracic$spine$when$
compared$to$the$shoulder$(Glenohumeral)$joint$itself.$$
It’s$ hard$ to$ tell$ a$ thoracic$ spine$ angle$ with$ David$ due$ to$ the$ angle$ of$ the$
picture,$but$it$looks$like$he$has$a$big$arch$in$his$lumbar$(lower)$spine.$The$posterior$
angle$of$Lu$is$a$great$example.$He$shows$a$lot$of$shoulder$motion,$but$there’s$really$
no$distinguishable$thoracic$extension$in$the$photo.$He$may$have$a$slight$angle$at$his$
lower$thoracic$spine,$but$his$shoulder$motion$is$what$pops$out$to$me$in$that$picture.$
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Why$else$would$the$Lats$be$such$a$contributor?$Well,$if$you$look$from$a$front$
view,$I$can$almost$guarantee$you$can’t$see$Apti$or$Lu’s$biceps.$They$are$most$likely$
facing$behind$their$head.$That’s$because$they$are$externally$rotating$their$humerus.$
If$ the$ Lats$ were$ tight,$ they$ wouldn’t$ be$ able$ to$ externally$ rotate$ and$ their$ biceps$
would$be$staring$right$at$you.$$
You$get$a$little$peak$of$David’s$biceps$right$here,$especially$on$his$left$arm.$He$
doesn’t$quite$have$that$shoulder$range$of$motion$like$Apti$and$Lu.$
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Something$ to$ consider$ in$ selfUassessment:$ are$ you$ someone$ that$ can’t$
straighten$your$elbows$when$performing$any$overhead$exercise$(jerks,$push$press,$
snatches,$ or$ any$ other$ variations)?$ I$ don’t$ think$ it’s$ your$ elbows.$ You$ should$
consider$looking$at$your$shoulder.$This$selfUassessment$tool$(which$I$have$received$
from$Eric$Cressey)$is$called$the$Back$to$Wall$Shoulder$Flexion$Assessment.$Start$by$
placing$ your$ feet$ about$ 6U10$ inches$ off$ the$ wall$ to$ clear$ your$ glute$ muscles$ and$
allow$yourself$to$get$into$the$correct$position.$While$keeping$everything$flat$against$
the$ wall$ (including$ your$ low$ back,$ upper$ back,$ and$ back$ of$ your$ head),$ flex$ your$
shoulders$ as$ if$ you’re$ bringing$ your$ arms$ straight$ in$ front$ of$ you$ and$ overhead.$ If$
you$can’t$easily$touch$the$wall$with$your$thumbs,$while$maintaining$all$of$those$cues$
against$the$wall,$reconsider$that$elbow$problem$as$being$a$shoulder$problem.$Your$
elbow$ is$ just$ getting$ all$ the$ attention.$ Could$ it$ be$ that$ your$ elbow$ can’t$ straighten$
overhead$because$it$has$to$bend$to$make$up$for$the$lack$of$shoulder$motion$that’s$
available?$I$believe$so.$$
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Here’s$the$example$of$the$Back$to$Wall$
Shoulder$Flexion$Assessment:$$
Now$I$don’t$have$a$perfect$180$
degrees$of$shoulder$flexion,$but$I$have$
enough$ to$ pass$ the$ test.$ Eric$ Cressey$
argues$ that$ if$ you$ can’t$ pass$ this$ test,$
you$ shouldn’t$ be$ doing$ overhead$
exercises.$ Although$ he$ does$ not$ work$
with$weightlifters,$he$works$with$very$
highUlevel$ athletes$ of$ other$ various$
sports.$
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Stretching$has$recently$received$a$bad$reputation$because$people$are$finding$
other$methods$more$exciting.$So,$stretching$just$doesn’t$get$the$attention$it$used$to,$
especially$ static$ stretching.$ The$ best$ weightlifters$ in$ the$ world$ show$ off$ their$
flexibility$on$and$off$the$platform.$There$are$also$a$lot$of$videos$out$there$over$the$
last$couple$years$of$them$performing$a$lot$of$stretching.$Well$if$they’re$doing$it,$then$
why$ wouldn’t$ you?$ Let’s$ think$ about$ it,$ are$ you$ stretching$ correctly?$ Here$ are$ my$
basics$of$a$static$stretch.$$
First$of$all,$find$a$comfortable$position$for$the$stretch.$If$it$is$painful,$then$the$
pain$ will$ fight$ back$ at$ you.$ So$ you$ want$ stretch$ before$ pain.$ If$ you$ hit$ pain$ before$
stretch,$back$off$the$pain$a$little$and$maintain$that$position.$Pain$is$receptors$in$your$
body$ telling$ your$ brain$ that$ something$ isn’t$ right.$ Pain$ is$ perceived$ by$ and$ is$ a$
threat$ to$ your$ brain.$ So$ pushing$ through$ pain$ is$ not$ going$ to$ get$ you$ very$ far$
because$the$brain$controls$everything.$So$it$will$control$that$threat.$$
You$ want$ to$ make$ sure$ you$ do$ not$ hold$ your$ breath$ during$ the$ stretch.$ A$
slow$ breathing$ pattern$ helps$ the$ body$ relax.$ Static$ stretching$ is$ supposed$ to$ be$ a$
relaxed$ form$ of$ stretching.$ So$ use$ everything$ you$ can,$ including$ a$ slow$ breathing$
pattern.$$
Holding$ a$ stretch$ for$ less$ than$ 30$ seconds$ has$ not$ yielded$ any$ significant$
results$ in$ the$ research.$ To$ further$ that,$ an$ overall$ stretch$ session$ on$ a$ particular$
muscle$group$of$less$than$2$minutes$does$not$yield$any$significant$results$either.$As$
a$general$rule,$try$to$stretch$for$more$than$2$minutes$at$a$time.$I$generally$have$my$
patients$stretch$between$3U6$minutes$per$stretch.$So,$if$you$can$only$maintain$it$for$
30$ seconds,$ perform$ it$ 6U10$ times.$ If$ you$ can$ hold$ it$ for$ a$ minute,$ perform$ it$ 4U6$
times.$Also,$it’s$accumulation$over$time.$You$will$not$hold$the$gains$you$receive$from$
1$stretch$session$for$a$prolonged$period.$You$have$to$give$it$time.$Just$like$with$all$
exercise,$ you$ have$ to$ let$ the$ body$ adapt.$ If$ you’re$ going$ to$ stretch,$ do$ it$ right$ and$
you’ll$get$results.$$
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Like$mentioned$previously,$the$Lats$extend,$medially$rotate,$and$adduct$the$
humerus.$ What$ motions$ do$ you$ want$ to$ work$ on$ to$ improve$ the$ flexibility$ of$ the$
Lats?$ Well,$ just$ the$ opposite$ motions.$ Shoulder$ flexion,$ external$ rotation,$ and/or$
abduction.$Here$are$a$few$that$I$typically$work$on$and$have$significantly$helped$me$
out.$$
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In$ this$ stretch,$ you$ can$ see$ that$ I’m$ getting$ shoulder$ flexion$ and$ external$
rotation.$It$is$not$just$good$at$stretching$the$Lats$themselves,$this$is$a$great$stretch$to$
improve$front$rack$position$for$the$clean,$front$squat,$and$jerk$set$up.$Keeping$the$
back$flat$allows$more$of$a$stretch$down$the$back.$If$you$extend$your$back,$you$put$
the$Lats$on$slack$because$of$their$attachment$to$the$Ilium$(hips).$$$
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I$like$this$stretch$because$you’ll$
feel$ it$ throughout$ all$ of$ the$
attachments$ of$ the$ Lats.$ Yes,$ other$
muscles$are$getting$stretched$as$well.$I$
perform$ this$ one$ after$ most$ of$ my$
training$ sessions$ (about$ 3$ times$ per$
week).$If$you$don’t$have$wall$bars,$you$
can$easily$perform$this$with$a$band$or$
a$ doorway.$ You$ can$ just$ search$ on$
YouTube$ and$ there$ are$ various$
different$methods.$$
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I$have$spent$a$long$period$of$time$stretching$my$Lats$and$I$believe$I$have$a$
good$overhead$position.$Even$in$a$squat$jerk,$which$is$simply$not$easy$in$any$way.$
With$my$hands$in$the$clean$grip$position,$I$still$have$to$extend$at$my$lower$thoracic$
and$upper$lumbar$region$in$order$to$maintain$position.$Like$stated$previously,$this$
puts$slack$on$the$Lats.$
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Do$what$you$preach.$
I$can$preach$that$when$I$don’t$stretch,$
my$body$doesn’t$feel$as$good$as$when$
I$do.$I$put$the$time$in$and$my$flexibility$
and$ mobility$ with$ various$ exercises$
pays$off.$
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Here$are$some$partner$stretches$that$my$team$uses$to$improve$positioning$of$
their$shoulders$and$elbows$during$the$lifts.$
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This$is$a$great$way$to$stretch$front$rack$position.$You$can$use$contractUrelax$
(PNF)$ stretching$ that$ has$ been$ shown$ to$ have$ a$ positive$ influence$ on$ making$
improvements$in$range$of$motion.$Have$the$athlete$push$their$elbows$down$towards$
shoulder$extension$for$5$seconds$to$activate$the$Lats.$Then$have$the$athlete$relax$in$
order$ to$ allow$ an$ increase$ in$ shoulder$ flexion$ and$ external$ rotation$ range.$ When$
relaxed,$you$should$be$able$to$move$the$elbows$up$further.$
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In$ this$ snatch$ position$ stretch,$
by$ pulling$ the$ shoulders$ back$ and$
turning$ them$ out$ into$ external$
rotation,$ you’re$ making$ an$ influence$
on$ their$ overhead$ position.$ You’re$
getting$ a$ good$ stretch$ of$ the$ Lats.$
You’re$ also$ getting$ a$ big$ influence$ on$
the$Pecs$during$this$stretch$as$well$by$
having$the$“stretcher”$place$their$knee$
in$the$thoracic$spine$and$pulling$back$
on$the$arms.$$
With$ these$ partner$ stretches$ I$
encourage$ to$ hold$ a$ comfortable$
position$ so$ the$ athlete$ is$ not$ tensing$
up$ during$ the$ stretch.$ $ Like$ stated$
previously,$you$want$the$stretch$to$be$
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more$relaxing$to$get$better$results.$
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Now,$ I’m$ not$ saying$ this$ is$ the$ only$ contribution$ to$ what’s$ going$ on$ with$
these$motions;$I$am$just$picking$out$the$very$obvious$one$that$stands$out$to$me.$You$
have$ other$ shoulder$ contributions$ to$ this.$ For$ instance,$ Teres$ Major$ is$ a$ muscle$
within$the$shoulder$girdle$that$assists$the$Lats$with$internal$rotation$and$adduction.$
Tightness$ in$ this$ muscle$ could$ contribute$ to$ some$ of$ these$ issues.$ Also,$ tight$
Pectoralis$ Major$ and$ Minor$ muscles$ will$ contribute$ in$ pulling$ your$ shoulders$ into$
internal$ rotation,$ affecting$ your$ ability$ to$ externally$ rotate$ the$ shoulders$ when$
overhead.$Weak$shoulder$external$rotators$or$scapular$retractors$may$not$allow$you$
to$get$into$the$overhead$positions$with$heavy$weights$on$the$bar,$but$if$you$can$get$
there$ with$ a$ PVC$ pipe$ or$ a$ bar$ without$ weight$ then$ you$ have$ the$ flexibility$ to$ get$
there.$ If$ you$ can$ do$ it$ with$ the$ bar$ in$ a$ controlled$ manner,$ then$ you$ have$ the$
mobility$to$do$it.$There$are$also$other$reasons$throughout$the$chains$of$the$body,$but$
that$is$another$topic$of$conversation$for$another$time.$
In$ conclusion,$ you$ want$ to$ stretch,$ foam$ roll,$ massage,$ IASTM,$ A.R.T.$
(whatever$ you$ need$ to$ do)$ in$ order$ to$ have$ proper$ range$ of$ motion$ of$ the$ Lats$ to$
allow$ safe$ overhead$ exercise.$ The$ Lats$ may$ affect$ your$ overhead$ position$ by$ not$
allowing$ you$ to$ have$ enough$ shoulder$ flexion$ range$ of$ motion.$ These$ are$ some$
suggestions$on$things$you$can$do$on$your$own.$