If you’re like me you’re just looking to do the basics, training wise. You’re not trying to get fancy with your workouts. You’re not trying to compete. You’re working full time while trying to stay fit and healthy. You’re not trying to be a fitness model. You’re trying to do the bare minimum effort and get the maximal results. I got you!
There are 7 basic human movement patterns you need to focus on:
- Horizontal Push (Push Up, Chest Press)
- Horizontal Pull (Row)
- Vertical Push (Shoulder Press)
- Vertical Pull (Lat Pulldown)
- Trunk Rotation
I’ve written a blog on the single leg squat which you can find here. The others are scheduled at the times below:
- Horizontal Push – 12/4/18
- Horizontal Row – 8/24/18
- Vertical Push – 9/21/18
- Vertical Pull – NOW =)
- Deadlift – 11/16/18
- Squat – 7/27/18
- Trunk Rotation 4/5/19
I’m only one person so your patience and understanding is so greatly appreciated. Please ensure you’re signed up for the blog by going to the home page of G-I-Lane.com and putting your email into the box that pops up.
Today I want to take you all though what the Lat Pulldown looks like in each of my phases of training. If you perform the same exercise time and time again your body will get used to it and stop changing. The lat pulldown or an exercise like it (meaning vertically pulling down) should be in your training regimen every week of every month. The only time I do not do lat pulldowns is during phase 4 when I’m focused solely on snatches and clean and jerks.
Let this article serve as a tip that you should be varying your exercises based on the phase of training you’re in. To keep things simple and organized, a phase of training should last 4 weeks. So every 4 weeks you should be switching up how you’re doing each of the basic human movement patterns (push & pull up and down, push & pull front & back, deadlift, squat, rotate). My 12 Month training program outlines exactly what exercise is appropriate for all movement patterns for all phases. Interested in learning more? Find me on social and ask away. I’m happy to share.
Phase 1 – Stability
Below is a variation of the lat pulldown for Stability Phase – Phase 1. This variation allows each side of the body to work independently from the other – further strengthening and stabilizing the joints on each side of the body instead of allowing the more powerful side to compensate for a lesser stable or strong side.
For this variation of the lat pulldown here is how to prepare and move throughout the exercise:
- Kneel upright with one knee bent at 90 degrees and the foot on the floor pointing straight ahead.
- Pull handle toward body, by flexing elbows and depressing the shoulder blades. Do not arch back, allow head to jut forward, or elevate the shoulders.
- Hold at the end range (with the cable pulled all the way back and down) for 2 seconds.
- Slowly return the weight while counting to 4 seconds to original position by extending the elbows.
Since taping this video and posting this original blog I’ve actually fallen in love with performing the lat pulldown seated, cross legged, one arm. Less stress on the knee and more recruitment of the core in my experience.
Phase 2 – Strength Endurance
A seated cross leg, single arm lat pull down superset with a seated both arm lat pulldown in the cable complex is appropriate for phase 2.
Phase 3 – Hypertrophy
A bilateral (both arm) seated lat pulldown is appropriate for phase 3.
Phase 4 – Max Strength
I do not do lat pulldown in my max strength phase. This phase is solely for clean and jerks and snatches.
Phase 5 – Power
A seated lat pulldown (bilateral / two arm) superset with a speed tube row is appropriate for phase 5.
Thanks for tuning in. I hope this helps. Ask questions. Stay healthy and happy!
G.I.Lane & Fit Achilles
Original: 7/22/16 | Updated 5/15/18
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