Bent-arm pullovers with barbell

[teletummy]

Incorporated today into back day as first exercises but didn't strike me as a particularly good one. I was more careful on form and gettin it right than counting the reps.

In any case, the last time I tried it with an overhand grip, I pulled my right shoulder. This time, I tried it with an underhand grip, hands not too far apart, abt 12inches. I managed to do it slowly and carefully, weights come in 11bs and 12.25lbs. I think I managed to work the lats but then it felt awkward. Like my hands are not at a correct angle. Anyone experienced something like that?

[Elle]

Hate to admit it, but I've never tried them!

[President Wilson]

<font color="red"> Hi Teletummy, here are a few keys to bent over pullovers, Wilson Style [img]/forum/images/graemlins/cool.gif[/img]</font>

Pullovers, especially bent arm take quite a bit of skill.
This is why they are so vital. Its extremely difficult to
get to the point where you can single out the lats, but these will bring you that much closer.

My suggestion is to contract against the stretch as Old School reccomends.

Step 1 - Lower the weight extremely slow. While doing this, imagine your sarcomeres lengthening. The stretch should become progressively more and more intense.

Step 2 - When you reach the bottom of the range of motion, pause, thereby eliminating all momentum. Feel the deep stretch.

Step 3 - Now, with your mind totall centered on your lats, pull, effectively contracting against the intense stretch. It helps to realize the orientation of the fibers in this muscle

Anatomy overview
[*] Basically, the superior or upper aspect of the latisimus dorsi runs side to side or horrizontally. Now, it inserts into your humerus or upper arm, therefore the fibers run horrizontally and origionate on the vertebral column, or spinal region.
[*] Now, the lower aspect of the lats, also origionate on the spine, but also on the sacrum( rear end region ), and on the Illiac Crests. Those are the crests on your hip bone.
[*] These fibers run vertically, or straight up and down.
[*] Now, anatomically, when you study fiber orientation, realize that a contraction will pull in that direction. Meaning, the lower aspects of the lats will pull the upper arm downward and backward. This is extension.
[*] Pullovers, in any form effectively utilize extension against a load. So you want to therefore heavily concentrate on extending the humerus.

The more you utilize the movement, the higher your coordination will become.

<font color="red"> One final suggestion. </font> Try partner supported bent arm pullovers to develop the mind muscle connection. This in my opinion is by far one of the greatest movements known to the athlete.

Simply bend your arms, and have your partner push down on your elbows, while you perform the movement. This will provide constant tension. click here for more detail

Your lats will feel a burn, like they have never felt before [img]/forum/images/graemlins/smile.gif[/img]

[teletummy]

Elle, u gotta try 'em! [img]/forum/images/graemlins/smile.gif[/img]

Hey, a visit from the President himself! [img]/forum/images/graemlins/grin.gif[/img]

Yes, now I understand why it's such a difficult manoeuvre. Gdness!!! That partner manoeuvre must be a killer!!! When I lowered the barbell yesterday all way down, there was somewhat of a gd stretch but it was bordering on something, I know not what and the discomfort of grip is certainly there. I felt I could do more but just couldn't. Now I realize I've just opened the door to this workout! Thanks Prez! Great advice here! I'm excited abt trying this out next week!!!! [img]/forum/images/graemlins/laugh.gif[/img]

[sicily1962]

hey teletummy!
these are one of my favorite exercises!!
I do them all the time w/ DB's - but i truly attribute the width in my back to these.

I'll either do them first as a pre-exhaust or as a finisher after my back workout.

Learning to pull "thru your lats" is the key things here.
Keeping your butt down and your abs contracted.
This is where the "mind/muscle" connection should be very strong.

It is definately worth the time and effort to learn this move correctly and to use it often.
take care and keep it up!
Ciao!

[teletummy]

Hi sicily! How ya doin? I tried to do them with dumbells b4 but wasn't skilled enough to prevent my arms from falling sideways to prevent a pull on my shoulders. [img]/forum/images/graemlins/frown.gif[/img] I think I gotta start with REALLY light weights for dumbells.

I'm grateful for the advice and gonna keep the tips in mind. I REALLY want ur width!!! [img]/forum/images/graemlins/grin.gif[/img]

[President Wilson]

[ QUOTE ]
teletummy said:
Elle, u gotta try 'em! [img]/forum/images/graemlins/smile.gif[/img]

Hey, a visit from the President himself! [img]/forum/images/graemlins/grin.gif[/img]

Yes, now I understand why it's such a difficult manoeuvre. Gdness!!! That partner manoeuvre must be a killer!!! When I lowered the barbell yesterday all way down, there was somewhat of a gd stretch but it was bordering on something, I know not what and the discomfort of grip is certainly there. I felt I could do more but just couldn't. Now I realize I've just opened the door to this workout! Thanks Prez! Great advice here! I'm excited abt trying this out next week!!!! [img]/forum/images/graemlins/laugh.gif[/img]

[/ QUOTE ]

Right on Teletummy [img]/forum/images/graemlins/smile.gif[/img]

[Adam Knowlden]

Nice breakdown Prez! [img]/forum/images/graemlins/cool.gif[/img]

[Elle]

Gonna try'em out this week! I'll let ya know how it goes!

[teletummy]

[ QUOTE ]
Elle said:
Gonna try'em out this week! I'll let ya know how it goes!

[/ QUOTE ]

Good on ya.