Turn Down for Lat: Inhibit the lats for a better front squat

The squat is a fundamental movement pattern that is important for everyone to be able to perform. This does not mean every person needs to have a back squat that will place them on the platform, but that they can safely sit their butt down while staying upright.

For an older client with knee pain this means just getting up and down from a chair safely. For an athlete, squatting teaches them how to flex at the ankle, knee, and hip which will strengthen the leg musculature like the quadriceps, hamstrings, and glutes.

If we can agree that squatting is important for everyone, we can start to discuss exercise selection. At PeakFAST we train athletes. This includes our older population who does not compete anymore. We train them to move better, get stronger, and restore their athleticism. We prioritize movement quality before maximum strength which forms our bias for squat selection.

Most people think of a back squat when they consider weighted squats, but this is not our first choice and can be a poor choice for most people. Back squats may not be the best choice for athletes because it pushes their rib cage forward, restricting airflow to their upper back, and it will also over activate their latissimus dorsi, or lats, during a squat.

The lats main functions are as follows:

-          Humeroglenoid (HG) extension

-          HG Internal rotation

-          HG Adduction

-          Unilateral trunk flexion

-          Bilateral trunk extension

If we can agree that these are the functions of the lats then we can say that they also work in preventing the opposite functions:

-          HG flexion

-          HG external rotation

-          HG abduction

-          Unilateral trunk flexion and rotation (to opposite side)

-          Bilateral Trunk flexion

The front squat is my favorite squat variation for athletes, and most people, because it will strengthen their legs without getting them stuck into a pattern that diminishes their athleticism. In the front squat, we need to flex at the shoulder and externally rotate (if you are holding the bar clean style). Already you can see overactive lats will get in the way of this. They will simply prevent you from getting your arms in the right position for the squat.

When both lats are have excessive tone, or tightness, they will extend the lumbar spine which will also anteriorly tilt the pelvis. One of the main reasons to use the front squat is to strengthen the anterior abdominal muscles, but extending the lumbar spine inhibits the abs. An anteriorly tilted pelvis will also prevent femoral-acetabular(FA) flexion and FA internal rotation, important movements in the squatting pattern.

When we are stuck in lumbar extension and anterior pelvic tilt we are losing the ability to create intra-abdominal pressure. Intra-abdominal pressure is created when we have an opposing diaphragm and pelvic floor, we engage the ab wall 360 degrees around, and contract the diaphragm. This whole process is disrupted if the lumbar spine is extended from tight lats. The result is externally rotated ribs causing a flat diaphragm, no ab activation, tight low back muscles, tight hip flexors, no airflow to the posterior rib cage, and poorly positioned hamstrings; all of which disrupting intra-abdominal pressure. These factors will only diminish a squat or create poor movement strategies for the future.

Instead of over activating the lats for squatting, we look to inhibit them to improve torso posture and breathing competency to the posterior rib cage. This is done by learning to use the serratus anterior to pull the rib cage back (reaching, not packing), which allows us to use our anterior abdominal muscles that serve as lumbar extension inhibitors. When we reach and activate the abs we can start to breath to our posterior rib cage which will enhance our front-loaded squatting.

In the front squat position, we have a bar on the front of the shoulders and have our abs contracted. This means we NEED to breath somewhere besides the front of our rib cage. Having the ability to open the posterior rib cage allows the athlete to breathe during the squat, thus allowing them to spend more time in the position (AKA more reps and sets).

Here are a few exercises to do to improve front loaded squatting:

Pullover

Lying on your back with your feet slightly elevated, use your hamstrings to tuck your tailbone off the floor. This should flatten your spine to the floor; if it does not, elevate your head as well. Holding a light weight over your chest, exhale fully and reach long without shrugging the shoulders. Lower the weight towards the ground overhead. Try to inhale without letting the spine come off the floor. If you have tight lats, you may not be able to take the weight all the way to the floor without your spine lifting off the ground. Repeat for 5-10 repetitions with a full breath cycle every rep.

Serratus Rollouts

Start in a rocked back position with your elbows on the floor directly under you shoulders with a foam roller under one (karate) hand. Reach long through the elbow on the floor as you fully exhale and. Feel the ab wall tighten the end of the exhale. Inhale as you extend the roller forward without losing the tension in your abs. Only extend the roller as far as you can continue to reach long and maintain ab tension. Repeat 5-10 times per side with a full breath cycle.

Reaching Wall Slides

Stand about a foot away from a wall and lean back against it. Pull your tailbone under you to flatten your spine to the wall and be aware of your heels and big toes. Point the elbows forward as you place your hands on the wall. Exhale fully and reach your elbows long without lifting your spine or your palms off the wall. If you can achieve this position you can start to slide your hands up on the inhale. This will not move very far at the beginning, but continue to focus on breathing and maintaining posture. I have great success with this move for improving the front squat position. Perform 10 full breath cycles.

Reaching Squat Hold

Stand arm’s length away from a bar that is level with your hips. Holding the bar, lower yourself into the deepest squat you can without lifting your heels. Allow your knees to come forward during the squat while feeling your whole foot. Sit as tall while fully exhaling and reaching long. Inhale without losing the reach and the tension in your abs. This is also a great drill to improve ankle dorsiflexion.

These exercises are great for inhibiting the lats and for teaching you how to breath in the front squat position. The lats are important muscles for driving strength in the back squat and other powerlifting moves, but hypertonic lats will get us stuck in positions that prevent movement and breathing variability. Learn how to tone down the lats to get the full benefit of front loaded squatting.