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Bodyweight Lat Exercise (THE HUMAN PULLOVER)

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Rating: 4.0; Vote: 1

If you are training without equipment, finding a good bodyweight lat exercise can be difficult to pull off. This is because most good back exercises require things such as dumbbells or pullup bars. Not this one. This bodyweight back exercise makes a great addition to any home back workout and can be made easier or more difficult depending on your ability level. To begin, it is helpful to look at the mechanics of the dumbbell equivalent of this exercise, the dumbbell pullover. Here you can see that the arms will move on a fixed torso. With the dumbbell positioned over your chest, you move it back over your head and keep your trunk and torso in place on the bench or on the ground as I demonstrate in the clip. The shoulder joint is moving from flexion into extension and adduction. Of course, the shoulder never gets into true extension behind the torso, but it is the act of extension from a flexed position combined with the adduction that activates the lats. Understanding relative motion, we can flip this around and instead of doing this exercise with our arms as the moving part and the body fixed to the floor, we can keep the arms fixed and move the body instead. To set up for this you want to get your body in position to do a dragon flag. Now whether or not you can do a dragon flag is irrelevant to your ability to do this human pullover exercise for your lats. In fact, if you don-t have the core strength necessary you can simply bend your knees and lift your butt off the ground instead of having to lift both your butt and the weight of your legs. The key either way is that the lats will initiate the lift off and not the abs or hips. Start by anchoring your arms against something heavy enough so as not to move. If you are performing this at home you can hold onto either a banister, piece of furniture or something equally sturdy. If you are doing this bodyweight lat exercise in a gym you can use a piece of equipment like I-m using. Start by pushing your hands as hard as you possibly can into the fixed anchor point. This should elevate your torso off the ground and bring your hips closer to your shoulders. Essentially, you are extending and adducting your arms without having to move them. By moving the hips towards the arms you are still creating the relative motion and therefore engaging the lats heavily. Extend your legs straight out if you are looking for an additional core challenge. By doing this, you are making the weight of the legs -heavier- and demanding that your abs do more of the work to hold them up at the top of the move. Remember however, this is a lat exercise and not meant to be a primary core exercise so don-t confuse the goal. For a complete bodyweight workout program that uses no equipment at all to train your back, legs, chest, shoulders, and entire body, head to and get the complete ATHLEAN XERO program. Train like an athlete and get the day by day meal plans as well to help you get ripped and build muscle in just 6 weeks
Date: 2022-04-22

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Comments and reviews: 10

Jeremy
Jeff, I own AX1, AX2, and Ultimate Arms/Abs (and I have also followed a gymnastics rings centered program as well, and I have loved your programs! In the past two years I have experienced an excellent transformation in terms of physique, strength and skill. I would very much like to hear your thoughts on strength training (rather than hypertrophy training) and strength training goals. Also, I am always looking for creative and effective ways to increase upper pull strength and scapulothoracic strength/stabilization. Your video here is helpful to that end! (It may be useful to know that I have goals of holding a 10 second static front lever and performing 3 consecutive R/L one arm chin ups. Keep up the great work of providing such excellent content!
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Yoni
+ATHLEAN-X- Jeff, As always, great video (I've actually been missing Bodyweight Wednesdays.
I've been banging my head against the wall trying to think of bodyweight, no equipment, exercises for the rotator cuff but couldn't find anything for beginners (managed to come up of a pretty difficult one. Was hoping you might have some up your sleeve (pun intended.
Also I have some muscle imbalances. Think my form is good, and I'm attacking this from a neurological angle (mind muscle connection and all that. Wondered what your thoughts are on this, causes and fixes (should I train one side more than the other, keep training normally assuming everything will balance itself out etc)
Thank again and keep the vids coming
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Zeesher
Hello Everyone,
i reduced weight, tried healthy diet etc now my weight is around 71 kg. height 5 feet 8 inches. age 31
was doing cardio. now started weight training at gym doing it for like 6 days a week: )
got a little bit fat on abs, not much but i want to increase muscle Mass and cut down the fat more.
Kindly suggest the diet which is high in Protein and less in fat n carbs which helps in muscles gaining with fat loss.
below was the things only available nearby me
Chicken, beef, lamb, eggs, yogurt plain, whole weat, barley flour, barlay oats, Macaronies, Apple, Banana, Grape fruit, Pine apple, Potatos, Red and Green beans, cauli flower, Cabbage, raddish, carrots etc
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Vince013093
Jeff, been watching for a while now, and I really love your videos. I just have a concern about the dragon flag exercise. I know that it's a great core workout (and actually a full body workout now I think about it) but I can't help but think that it's bad for the back and posture. This concern mainly arises from the fact that based on the exercise's mechanics, you would have to do a lot of spinal compression, i think it's called, and would apply a lot of pressure and concentrate a lot of weight on a small part of your upper back and neck area. What do you think/ know? Thanks for all the great videos and overall sharing of knowledge, btw. I appreciate it.
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James
Jeff, I love your videos, I'm all about putting the science back into my workouts. I am an avid cyclist and that is truly my passion. I lift and cross train as well and I implement a lot of what i learn from your videos into my own workouts. I'd love to work with you on developing a plain that will help me make improvements on the road. I'm 40 and i have grown up being a weight lifter/ body builder most of my life, I can look at weights and begin to grow. I don't want to get any bigger, I want to be leaner and and more functional and structurally sound from my core out. Would you be interested in helping me with this.
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215THUNDER215
Hi jeff, im 13 5'6 135 pounds. I lost 20 pounds since the summer by not pigging out and playing football. I am noticeably slimmer with a shirt on but i still look chubby in my chest, lower stomach, and love handles. I am not weak either im stronger then most of my friends. Do you have any advice or if anyone else can help it is greatly appreciated. I especially need help with weather or not it is ok to cut calories( only 200 or so) at my age.
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Trey
Thanks for all the free advice and scientifically backed information. I really do appreciate it all. I feel very confident and comfortable going to the gym to start back working out with my many small, muscle and joint issues thanks to your tips and visual examples. Thanks a million and please keep sharing tips and advice. I plan to try your supplements next month, I hope they are as good as the man that built the brand. I'm positive they are; )
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Bob
Awesome video.
Could you, at some point, explain the differences between the triceps extensions; dumbbell extensions with elbows pointing to the ceiling, standing cable pulldowns, and dumbbell extensions where you're bent at the waist with upper arm parallel to the floor and extending the weight back? Explain which part of the triceps each exercise is hitting. and such?
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Jahcrispie
Hey guys, recently lost a lot of weight and want to bulk up, I'm kinda worried about drinking protein shakes cos I have been told that they have high calorie counts. I was wondering if this was true and also when to drink the shakes, there are so many people saying to drink them at X time and other saying Y time, could someone help me out?
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trekhardfilms
Jeff: I'm 42 and my my hamstrings seize up when start I first start my workout. Could you do a video on aging, and why your body might have certain parts that cramp? I'm assuming it means I must have a weakness somewhere or maybe vitamin deficiency. My trainer who is about 15 years older than me also has that same problem. Thanks.
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