Journal of Sport Rehabilitation. Hes was an adjunct faculty member for California University Pennsylvania (2010-2018) teaching graduate-level courses in Corrective Exercise, Performance Enhancement, and Health and Fitness and currently serves as a Content and Production Manager for NASM. Journal of Strength and Conditioning Research, 16(1), 129-134.Doma, K., Deakin, G., & Ness, K. (2013). However the wide-grip performed to the front of the neck produced the greatest latissimus dorsi activation. Electromyographic Analysis of Three Different Types of Lat Pull-Down. The pull-up and lat pulldown exercises both target the muscles of the back. > Slightly lean the torso back about 20-30 to optimally match the line of pull of the latissimus dorsi with the cable machine. Lastly, include additional resistance training exercises for the back to improve overall strength and muscle symmetry. In a lunge, many muscles work to both mobilize and stabilize the body. While there are fewer studies investigating the lat pulldown compared to more popular exercises such as the squat or bench press, there is ample evidence describing its effectiveness for targeting many muscles of the back and arms (Lusk et al., 2010; Synder & Leech, 2009; Sperandei et al., 2009; Signorile, Zink, & Szwed, 2002). Two- and 3-Dimensional Knee Valgus Are Reduced After an Exercise Intervention in Young Adults With Demonstrable Valgus During Squatting. 1. This can mean increased efficiency for a resistance program. Finally, weight-training belts can reduce the risk of injury and enhance an individuals ability to lift heavier loads. The conventional deadlift requires the trunk to be more flexed forward than the sumo style of deadlifting, which uses a more erect back position. Refrain from hyperextending or jerking the torso backward. The RDL allows for reduced stress on the lower back relative to the SLDL (6). SLDL and RDL are known for specifically targeting the gluteus musculature and hamstrings (9,10). Lower the bar until a slight stretch is felt in the pectorals and a full contraction of the latissimus dorsi and scapulae retractors occurs. Articles in PubMed by Clifton J. Holmes, M.S. There is ample evidence describing its use for improving lower body muscular endurance, strength, muscle size, and power. You can learn more about muscle action here. Get new journal Tables of Contents sent right to your email inbox, UNDERSTANDING THE DEADLIFT AND ITS VARIATIONS. 11. It is a compound movement involving many joint actions and associated musculature. Transcribed image text: Activity #3: Break down the SQUAT, and WIDE-GRIP CABLE ROW in the concentric phase (click on the exercises to see videos) - corresponds with the joint actions & skeletal muscle actions lecture - (10 points) Identify the active joints, joint actions, plane of motion, axis of rotation agonist, antagonist, synergist, and stabilizer muscles - you will fill this out on the . During the eccentric phase of the squat, an individuals torso and shin angle should remain parallel (see Figure 1). Although all the aforementioned variations are under the umbrella term of the deadlift, there are many key differences between them. Ankle Dorsiflexion: Flexion at the ankle in which the top of the foot (dorsal) is brought closer towards the shin. The exercise has been shown to be beneficial for reducing the risk of anterior cruciate ligament (ACL) injury and reducing low back pain (5). The primary joint actions that occur during the squat include:Eccentric (lowering) Phase> Hip flexion> Knee flexion> Ankle dorsiflexion, Concentric (lifting) Phase> Hip extension> Knee extension> Ankle plantarflexion. Their findings suggested a pronated-grip (both wide and narrow) activates the latissimus dorsi more so than a supinated-grip. Comprehend the movement requirements, joint actions, and involved musculature of the squat exercise. What is a Health Coach and Why Are They Important? Initiating the movement from your glutes and then firing into the quadriceps to straighten the knee, push into both feet and return to the upright position. Proper technique should be the emphasis before adding additional load or focusing on maximal lifts. (2012). It may be beneficial to incorporate the SLDL during muscular endurance training (e.g., 15 repetitions), the RDL for hypertrophy training (e.g., 612 repetitions), and the conventional and sumo deadlift styles during muscular strength phases (6 repetitions) (8). Then, forcefully push off from your front leg to return to the starting position. Lastly, the wide and medium-grips displayed greater activation of the latissimus dorsi than the narrow-grip during the eccentric phase of the exercise. > Exhale during the concentric phase of the exercise. Because the lift can be performed with heavy loads, a large mechanical stimulus is placed on the body, lending itself well to strength and power adaptations. The forward lunges step-back phase involves a dynamic push back to the starting position. Barbell Back Squat7. Or, you can perform the lunge with a barbell on your shoulders, as you would during a barbell squat. The same or greater levels of muscle activation occurs with front-of-the-neck lat pulldowns, in addition to the body maintaining better posture and joint alignment.Behind-the-neck-pulldowns require the individual to jut their head forward to provide a clear path for the bar towards the base of the neck. The primary joint actions that occur during the lat pulldown are listed below however, it is important to note that accessory joint motions occur depending on how the individual performs the exercise. >Keep the chest up and the cervical spine in a neutral position. The researchers compared activation of the latissimus dorsi, middle trapezius, and biceps brachii muscle groups using four different grips; wide-pronated, wide-supinated, narrow-pronated, and narrow-supinated. Voluntary Increase in Latissimus Dorsi Muscle Activity During the Lat Pull-Down Following Expert Instruction. Clifton J. Holmes, M.S., NSCA-CPT, CSCS, is a Ph.D. student and graduate assistant majoring in exercise science at the University of Alabama where his research focuses on strength training, cardiovascular-autonomic modulation via noninvasive measures, performance testing, body composition assessment, and sport monitoring through measurements of fatigue and recovery. The squat is an effective exercise for improving lower body muscular endurance, strength and power. However, the efficacy of one variation over the other is not quite as clear. To enhance safety, and effective learning, lifters unfamiliar with performing the deadlift should use either unloaded or lightly loaded bars to learn the right position and to develop proper exercise technique. . Helping beginner exercisers learn how to squat properly is imperative and can be best achieved using a systematic and progressive approach. > Stand up straight until hips and legs are fully extended. Keep tension in the hips, driving the feet into the floor to move the bar upward. Beckham GK, Lamont HS, Sato K, Ramsey MW, Haff GG, Stone MH. Alternatively, as you lunge, hold one dumbbell in the opposite hand as the lead leg. During the eccentric phase of the deep squat test, what joint action occurs at the knee flexion Just before jumping onto a box, the is an athlete's preloading of the agonist (primary mover) muscle groups eccentric phase Which of the following muscles contracts during the concentric phase of a pull-up with a pronated grip latissimus dorsi and biceps