How Can I Increase The Mind Muscle Connection With Lats? Get Rapid Engagement Here
If you’re looking to really make your lats pop, you’re going to have to focus on increasing the mind muscle connection.
It’s not going to be easy, but with a little bit of practice, you’ll be able to achieve the look you want in no time.
This can be an issue more for newbies but seasoned gym rats may still struggle with this too because they’ve never been taught how to properly focus on their lats.
In this blog post, we’re going to take a look at some of the best ways to increase that mind muscle connection and help you develop those killer lats. So, let’s get started.
How can I increase the mind muscle connection with lats?
There are a few ways that you can increase the mind muscle connection with lats. One of the best ways is to focus on squeezing the muscle as you perform lat exercises. Another great way to increase the mind muscle connection is to use lighter weights and really focus on the contraction of the muscle. This will help you to feel the lats working more and help to increase the mind muscle connection. Another great tip is to focus on visualising the lats working as you perform lat exercises. This simple technique will help to increase blood flow to the area and also help to engage the muscles more. Getting a gym partner to physically touch your lats will help you concentrate on where the muscle is and help to pinpoint the exact location you want to be working. Flexing the muscles in between sets might help too and don’t forget to play around with different grip types so you can really narrow in on feeling those lats work. Make sure you do any back exercises in a slow and very controlled manner, as this will help you really feel the lats being used and focusing on scapula movement will also help to increase the mind muscle connection. Finally, remember that you may need to practice this for a while in order to get it to a point you are happy with, so be patient and keep at it!
What is the mind muscle connection and what’s its purpose?
The mind muscle connection is the neurological link between your brain and your muscles. The stronger the connection, the better you’ll be able to activate and recruit your muscles.
It’s important to have a strong mind muscle connection because it allows you to get the most out of your workouts. When you have a strong connection, you’ll be able to better focus on the muscles you’re trying to target and fatigue them quicker.
A lot of people think that the mind muscle connection is only important for bodybuilders and those who want to achieve a certain aesthetic. However, the mind muscle connection is actually important for everyone, regardless of their goals.
A strong mind muscle connection can help you to improve your performance in any activity, whether that’s lifting weights, playing a sport, or even just doing everyday activities.
Sensation and perception
It’s important to learn how to focus on the sensation of the muscle working in order to create a strong mind muscle connection. One of the best ways to do this is by using light weights and focusing on the contraction of the muscle.
Start by choosing a light weight that you can lift easily. Once you have the weight, focus on contracting the muscle as you perform the exercise. Really focus on the sensation of the muscle working and try to feel the muscle getting stronger with each rep.
It’s also important to focus on the mind-body connection. This means being aware of your body and how it’s moving as you perform the exercise. This will help you to really focus on the muscles you’re trying to target.
As you get better at this, you can start to increase the weight. However, it’s important to still focus on the sensation of the muscle working.
Let’s now look at ways you can improve and increase the mind muscle connection with your lats…
Scapula training
One of the best ways to increase the mind muscle connection with your lats is by focusing on scapula movement. The scapula is the bone that sits at the back of your shoulder blade.
When you move your scapula, you also move your shoulder joint. This means that you can target your lats without using heavy weights.
There are numerous ways to practice scapula movement. One way is by hanging from a pull-up bar and letting your scapula move freely. Another way is to do shoulder shrugs with light weights.
Focus on moving your scapula up and down as you perform the exercise. Really focus on the sensation of your lats working.
As you get better at this, you can start to increase the weight. However, it’s important to still focus on the sensation of your lats working.
Practising scapula movement is a great way to increase mind muscle connection with your lats. It’s also a great way to warm up your shoulders before doing other exercises.
Related: Why do I feel lat pulldowns in my biceps?
Use dumbbells for single-arm rows
Another great way to increase the mind muscle connection with your lats is by doing single arm rows with dumbbells.
Dumbbells allow you to focus on one side of your body at a time. This means that you can really focus on the contraction of the lat on that side.
Start by holding a dumbbell in one hand. Place your other hand on a bench or something similar for support.
Keeping your back straight, row the dumbbell up towards your chest. Focus on contracting your lat as you do this. Slowly lower the dumbbell back down and repeat.
Single arm rows with dumbbells allow you to better connect with your lats while also benefiting from an increase in strength and size.
Use a resistance band for rows
If you don’t have dumbbells, you can use a resistance band to do rows.
Resistance bands are a great way to train your lats because they provide constant tension. This means that your lats are always working, even at the bottom of the exercise.
To do this exercise, start by wrapping a resistance band around a sturdy object. Make sure that the object is at about waist height.
Once the band is in place, hold it with both hands and step back until there is some tension in the band.
Keeping your back straight, row the band up towards your abdominal region. Focus on contracting your lat as you do this. Slowly return the band back and then repeat.
Change the direction of the bar path
When doing any kind of back exercise, you may want to reconsider the bar path of the weight.
One of the most common mistakes people make is to let the bar path drift too far away from the body. This puts unnecessary strain on the shoulder joint and can lead to injury.
A better way to do this is to keep the bar closer to your body. This will help to target your lats more effectively while also reducing the risk of injury.
You may need to use lighter weights when you first start doing this. However, you will quickly get used to the new bar path and be able to increase the weight.
Keep the bar close to your body and focus on contracting your lats as you row the weight up. This simple change can make a big difference in the effectiveness of your lat exercises.
You may also realise that you have been rowing the weight too high up your torso towards your chest when you want to change the path of the dumbbell towards your abdominal region.
It’s a brutal way to think of things, but when I lift the dumbbell I lead with my elbow and I often think about elbowing someone or something behind me. This helps to make me feel the lats working effectively.
Use a foam roller
Foam rolling is a great way to increase blood flow to a muscle. It’s also a great way to release any knots or tension that may be present in the muscle.
When you foam roll your lats, you are essentially giving them a massage. This will help to increase blood flow and make them feel more relaxed.
To foam roll your lats, start by lying on your back on a foam roller. Place the foam roller under your armpits. From here, raise your hips off the ground and place your weight on your forearms.
Roll yourself forwards and backwards on the foam roller. You should feel a slight stretching sensation in your lats.
If you find any knots or areas of tension, stop on them and roll back and forth until they release.
Foam rolling is a great way to increase blood flow to your lats and help them to recover from workouts.
Include other exercises
In order to fully develop your lats, you need to include a variety of different exercises in your workout routine.
Some great exercises for the lats are pull-ups, chin-ups, lat pulldowns, and rows. By including a variety of these exercises, you will be able to work all areas of the lats and develop them fully.
Pull-ups are a great exercise for the lats because they allow you to use your own body weight as resistance. This makes them a great option for those who don’t have access to weights.
Related: Why Are My Pull Ups Uneven?
Always lead with elbows
When doing back exercises, it’s important to focus on leading with your elbows. This will help to ensure that you are engaging your lats properly.
One of the biggest mistakes people make when doing back exercises is that they lead with their hands. This puts strain on the wrists and can lead to injury.
Instead, focus on leading with your elbows. This will help to take the strain off of the wrists and ensure that you are properly engaging your lats.
When doing exercises like pull-ups, chin-ups, lat pulldowns, and rows, always focus on leading with your elbows. This simple change can make a big difference in the effectiveness of your exercises.
Let your elbows lead the way and see how much your mind muscle connection improves just by doing this.
Puff chest out and Roll shoulders back
When doing back exercises, it’s important to keep good form. This means keeping your chest puffed out and shoulders rolled back.
This will help to ensure that you are engaging your lats properly and not putting strain on your lower back.
Keep your chest puffed out and shoulders rolled back when doing exercises like lat pulldowns and rows. This simple change can make a big difference in the effectiveness of your exercises.
Just moving the position of your body slightly can have a massive bearing on which muscles are being worked. So, make sure you keep good form and engage your lats properly.
Pull from armpits
Another way people improve their mind muscle connection with lats is by pulling from their armpits.
This means that when doing lat exercises, you focus on pulling the weight from your armpits rather than your hands.
It’s a similar technique to leading with your elbows, but instead of focusing on your elbows, you focus on your armpits.
The reason people struggle with their mind muscle connection is that they focus on their hands.
This may feel ok to begin with, but as you increase the weight, you might find it a struggle and it also puts strain on the wrists, plus it doesn’t allow for a full range of motion.
Instead, focus on pulling from your armpits. This will help to ensure that you are properly engaging your lats and not putting strain on your wrists.
Flex in-between sets
Another great way to improve the mind muscle connection with lats is to flex in between sets.
This means that you take a break in between sets and really focus on contracting your lats.
To do this, simply stand up straight and flex your back muscles. Really feel the contraction and hold it for a few seconds.
This is a great way to increase blood flow to the area and also help to engage the muscles more.
Next time you’re working on your latissimus dorsi, take a break in between sets and flex your muscles. You’ll be surprised at how much this simple technique can help.
Change your grip
Another great way to improve the mind muscle connection with lats is to change your grip.
This means that you vary the grip you use when doing lat exercises.
For example, instead of using a pronated grip (overhand), you could use a supinated grip (underhand). This simple change can make a big difference.
Or, you could use a neutral grip (palms facing each other). This is a great grip for those who struggle with their mind muscle connection.
The reason changing your grip can help is that it allows you to focus on different areas of the lats.
By using different grips, you can target different areas of the lats and ensure that you are properly engaging the muscle.
Related: Don’t Feel Dumbbell Rows in Your Back?
Touch the spot
Another great way to improve the mind muscle connection with lats is to touch the spot.
This means that when you’re doing lat exercises, you get your gym partner to physically touch your lat muscles. This is a great way to ensure that you are properly engaging the muscle.
The reason this works is that it provides proprioceptive input. This means that it gives your brain information about where your body is in space.
It’s a great way to increase blood flow to the area and also help to engage the muscle.
Visualisation
Another great way to improve the mind muscle connection with lats is to focus on visualisation.
This means that you focus on picturing the muscle working as you perform lat exercises.
The reason this works is that it increases blood flow to the area and also helps to engage the muscle.
Many top professional athletes use this technique to improve their performance. So, if it works for them, it can definitely work for you.
To do this, simply close your eyes and focus on picturing the lat muscles working.
See them getting bigger and stronger with each rep. Visualise yourself performing the perfect lat exercise with perfect form.
The more you focus on the visualisation, the better the results will be. So, make sure to really focus and give it your all.
Practice
Finally, the best way to improve the mind muscle connection with lats is to simply practice.
The more you do lat exercises, the better your mind muscle connection will be.
So, make sure to focus on lat exercises and really give them your all. The more you practice, the better you’ll become at engaging the muscle.
And, before you know it, you’ll have a strong mind muscle connection with lats.
Final thoughts…
The mind muscle connection is important for lat growth.
There are a few great ways to improve the mind muscle connection with lats. These include:
- Focusing on squeezing the muscle
- Using lighter weights and focusing on the contraction
- Visualising the lats working
- Touching the spot
- Changing your grip
- Practising lat exercises
So, next time you’re working out, make sure to focus on these techniques. They will help you to improve the mind muscle connection and get better results.
Have you experienced this issue and how did you fix the problem? Let me know in the comments below.
