Latissimusövningar
Latissimus Dorsi
Alla latissimusövningar (70)
Om Lats
The latissimus dorsi is the largest muscle in your back. It spans from your lower spine and pelvis to your upper arm bone, covering most of the back surface between them.
Its primary function is shoulder extension and adduction — pulling your arms down and back toward your body. In calisthenics, this is the motion that drives every pull-up. The stronger your lats, the more pull-up capacity you have.
The lats also provide crucial spinal stabilization. During front lever progressions and skin the cat, they work isometrically to maintain body position. Athletes who neglect lat strength above pulling movements struggle with these skill transfers.
Hur du tränar Lats
Pull-ups are the primary lat developer. The wider your grip relative to shoulder width, the more horizontal your shoulder adduction becomes, and the greater the lat emphasis. Full range of motion from a dead hang to chin over bar is non-negotiable for genuine lat development.
Adding a slight forward lean at the top of the pull-up increases lat contraction. Instead of pulling to a neutral position, lean back slightly and pull your elbows toward your hips. This is the difference between a bicep-dominant pull and a lat-dominant pull.
Straight-arm pull-downs on rings or using a low bar train the lats through shoulder extension without elbow flexion. This isolates the lat function entirely and builds the specific strength needed for front lever progressions.
Vanliga frågor om Lats
Think of pulling your elbows toward your hip pockets rather than just pulling your chest to the bar. Initiating the pull with this mental cue shifts engagement from the biceps and upper traps to the lats.
Yes. Active lat engagement in a handstand creates the shoulder depression and slight internal rotation needed to stack the wrist, elbow, and shoulder in a straight vertical line. Loose lats in a handstand usually result in a curve through the lower back.
A strict dead hang pull-up with full range of motion is the baseline. Muscle-ups typically require 8 to 10 clean pull-ups. Front lever progressions require significant lat endurance beyond pull-up ability alone.