Chin-up technique and bigger lats (question to Slizz)

The key, as myself and a friend have found, is to intentionally activate the lats and use them. This is done by pushing the elbows and shoulders DOWN strongly throughout the whole pull up. Not necessarily down and BACK, but straight down through the hips. You should feel a long cord of muscle pop into a strong contraction, that’s the lower part of your lats that attaches to the hips. From there, depending on the angle of your body lean, you can focus on more specific areas of the lats if that is your goal, but don’t let the back posture change. If you have a strong arch in the entire spine you will be working the middle and higher portion of the lats much more than the long part that attaches to the hips. If you have a strong arch with the exception of the upper thoracic spine you will be causing yourself problems in the long run… especially if you are trying to develop the strength to perform full lay Yewkis or front pulls. The arch, even if the upper thoracic is arched, will work against you in this respect. It is, however, much easier to work the traps this way if done properly.

The part of the back that needs to arch is the upper thoracic spine. Lower thoracic and lumbar can, and probably should, stay in neutral-ish position. Arching the upper thoracic spine will, by nature of the movement, pull the neck backwards. You don’t have to look up, but if you do don’t look too far. You want the neck moving backwards, not the head. Tilting the head itself tends to push the neck FORWARD, which will round the upper thoracic spine and alter scapular movement, which has a long list of dysfunctional patterns that can be adopted by accident this way.

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The protraction of the shoulders is not strictly necessary for a muscle up, but you have to be MONSTROUSLY strong in the shoulders and triceps to do a muscle up without it. That is the eventual goal (to me), but it will be a long time in coming.

With the rows, you want to think of the elbows going back behind you WHILE being pressed towards the hips. That will give you the best lat contraction.

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