Many observers work under the misconception that great models like IFBB Pro, Petar Klancir, must throw weights to be successful, but as the endurance athlete and bodybuilding coach recently explained, being able to gain more muscle with movements like the lat pull requires a more aggressive form.
This Croatian colossus understands that being overzealous and underestimating an exercise can lead to muscle fatigue, so he makes sure to use the right technique when doing lat pulldowns. And, in a recent Instagram post, the big man showed exactly how to track his reps.
What Is a Lat Pulldown and What Muscles Are Worked?
On a specially designed machine, or by using a cable channel, lat pulldowns target the latissimus dorsi muscle. This is the largest muscle in the upper body, and is located in the middle of the lower back, giving it a winged appearance when developed through resistance training.
The lat pulldown increases muscle size and strength, and is popular because the action of pulling down the bar or handles from the top, and down to the middle of the section, is easy to understand. But don’t be fooled into thinking you’re doing just fine, until you fix the following common mistakes.
Petar Klancir Has 3 Ways to Fix Your Lat Pulldowns
Mistake #1: Swing Your Body to Shift Weight
Although the act of holding the weight up from the sky can encourage the act of swinging, doing so will miss the point of the exercise. “Stop moving your body to move the weight,” advises Klancir. “Keep your torso stable and pull the bar into your upper chest.”
Why this fix works: Keeping the upper body still will ensure that the lats are targeted, rather than recruiting additional muscles by stabilizing the throw.
Mistake #2: Starting With Retracted Shoulder Blades
“Don’t start by pressing your shoulders back,” Klancir said. “Reach up, lift your scapulae (shoulder blades) and keep them as you pull,” he explains.
Why this fix works: To stretch the lats, the muscles need to be stretched, so starting with the shoulders off can have a different effect. Disengaging your shoulders, especially at the top of the pull-up, will encourage a deeper stretch instead, encouraging muscle growth.
Mistake #3: Letting Your Elbows Pop
While the elbows need to bend to lower the bar to the floor, the correct mid-arm position is important for good form in the lat pull. “Don’t blow out your elbows,” Klancir trains. “Lock yourself in and drive yourself down to your hips.”
Why this fix works: Driving the elbows down will avoid the temptation to push yourself to the side, and this should be avoided as doing so can shift the load upwards, towards the shoulders, rather than on the lats.
“Correct these three mistakes and your lat pulldowns will feel completely different,” advises the big man. And, with humungous lats like Klancir, who wouldn’t lean on his advice?
To follow Petar Klancir on Instagram, click here.
