How Different Grips Can Transform Your Back Gains

00:12:30
https://www.youtube.com/watch?v=6FEIuXBCtR4

概要

TLDRDans cette vidéo, Dr. Mike examine comment les différentes prises et positions des exerces de tirage affectent le développement musculaire du dos. Il précise que la prise étroite cible davantage les lats, tandis que la prise large est plus efficace pour les rhomboïdes et les traps. La position des coudes joue également un rôle crucial : proches du corps favorisent le travail des lats alors que les coudes écartés stimulent le haut du dos. Les conseils incluent d'expérimenter différents grips et exercices pour maximiser le développement musculaire et améliorer la connexion esprit-muscle, surtout pour ceux ayant des difficultés avec les méthodes traditionnelles.

収穫

  • 💪 La prise étroite cible mieux les lats.
  • 🔄 Varier les prises maximise le développement musculaire.
  • 📐 La position des coudes influence les muscles sollicités.
  • ✨ Les exercices non conventionnels peuvent amélioré la connexion esprit-muscle.
  • 🧐 Ne négligez pas l'importance du tirage à différentes hauteurs.
  • 🎯 Les grips n'ont pas de grande différence si la position des coudes est correcte.
  • 🏋️‍♂️ Utilisez toutes les variations pour des résultats optimaux.
  • ⚖️ L'équilibre entre stimulus et fatigue est crucial.
  • 👨‍🏫 Les débutants devraient essayer diverses méthodes.
  • 💡 Écoutez votre corps et adaptez vos exercices en conséquence.

タイムライン

  • 00:00:00 - 00:05:00

    Dans la première partie de la vidéo, Dr Mike explore comment les différentes prises et positions influencent l'entraînement du dos lors des rangées. Il explique que les prises étroites ciblent davantage les lats tandis que les prises larges sollicitent plus les rhomboïdes et les trapèzes moyens. La position des coudes est cruciale : les coudes près du corps augmentent l'activation des lats, tandis que les coudes écartés ciblent davantage le haut du dos. Les variations de rangées, comme le tirage bas par rapport au tirage haut, permettent également de moduler l'engagement des muscles du dos. En général, la prise neutre semble favoriser l'activation des lats, mais l'essentiel reste la position des coudes.

  • 00:05:00 - 00:12:30

    Dans la deuxième partie, Dr Mike aborde le tirage vertical, notamment les tractions et les tirages à la poulie. Les prises étroites favorisent l'étirement des lats, incitant ainsi à la croissance musculaire, tandis que les prises trop larges ne fournissent pas un bon étirement. Il souligne que, quelle que soit la prise, tant que les coudes pointent vers les hanches, l'activation du dos est efficace. Il propose de varier les angles et les prises pour éviter la stagnation et favoriser le développement musculaire. En conclusion, il encourage les spectateurs à expérimenter avec les différentes prises et positions pour déterminer celles qui leur conviennent le mieux.

マインドマップ

ビデオQ&A

  • Quelle prise est meilleure pour les lats ?

    La prise étroite favorise un meilleur développement des lats.

  • Les coudes doivent-ils être alignés avec le corps ?

    Des coudes flush au corps ciblent plus les lats, tandis que des coudes écartés activent plus les rhomboïdes.

  • Les grips affectent-ils vraiment le développement musculaire ?

    Oui, la position des coudes et le type de prise impactent la musculature sollicitée.

  • Que faire si on a du mal avec les tractions traditionnelles ?

    Essayer des exercices non conventionnels pour améliorer la connexion esprit-muscle.

  • Devrais-je varier mes exercices de tirage ?

    Oui, expérimenter différentes prises et angles de tirage favorise un meilleur développement du dos.

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  • 00:00:00
    hey folks Dr Mike here for anos sounds
  • 00:00:01
    periodization today's video is to ask
  • 00:00:03
    the question of how different grips and
  • 00:00:06
    positions and widths hit your back
  • 00:00:09
    differently in rowing and in vertical
  • 00:00:13
    pulling let's take a look so first rows
  • 00:00:17
    these are all generally so there are
  • 00:00:19
    definitely exceptions and your
  • 00:00:20
    experience may be different but on
  • 00:00:22
    average in most cases there is a little
  • 00:00:24
    bit of a difference between how narrow
  • 00:00:26
    grip
  • 00:00:27
    rows versus wide grip rows hit your back
  • 00:00:32
    narrow grip rowing generally hits the
  • 00:00:34
    lats proportionately more and other
  • 00:00:36
    parts of the back a little bit less wide
  • 00:00:38
    grips generally train the rhomboids and
  • 00:00:40
    the mid traps kind of what some people
  • 00:00:42
    call the upper back a little bit more
  • 00:00:43
    and the lats a bit less but really the
  • 00:00:45
    main factor here is how that grip
  • 00:00:48
    position affect the lines of pull
  • 00:00:50
    specifically where your elbow goes so
  • 00:00:52
    that's actually the second part of
  • 00:00:53
    rowing the question here is what is the
  • 00:00:56
    effect of having your elbows flush to
  • 00:00:58
    your sides when you're rowing
  • 00:01:00
    versus up and out flush through the body
  • 00:01:03
    trains more lats it's directly in that
  • 00:01:04
    line of pull and up and out trains more
  • 00:01:08
    rhomboids and mid traps quote unquote
  • 00:01:10
    upper back both positions train the rear
  • 00:01:13
    delt similarly and actually I might say
  • 00:01:16
    quite well so well in fact that I think
  • 00:01:19
    good God I got something in my fucking
  • 00:01:20
    eye God damn
  • 00:01:22
    it oh I can see oh my God I'm on camera
  • 00:01:26
    oh I'm not naked oh well it's not the
  • 00:01:28
    dream I had last night the Scott is it
  • 00:01:29
    okay if I get
  • 00:01:30
    naked I mean that help withs yeah Show
  • 00:01:34
    Business see rear delts are trained very
  • 00:01:37
    well during back training especially if
  • 00:01:39
    you get that deep stretch and a lot of
  • 00:01:41
    people will train lots of rear delt work
  • 00:01:44
    lots of front delt work and lots of side
  • 00:01:45
    delt work and I think most of those
  • 00:01:46
    people are better served doing very
  • 00:01:48
    little front delt work because all the
  • 00:01:49
    chest pressing you're doing trains them
  • 00:01:51
    very well very little rear delt
  • 00:01:53
    isolation work because all the back work
  • 00:01:54
    you're doing trains them very well and
  • 00:01:56
    then focusing mostly on side delts in
  • 00:01:57
    their delt training which is what I do
  • 00:01:59
    in my program what Jared feather ifb Pro
  • 00:02:01
    does and it seems to work really really
  • 00:02:02
    well there are cases where you can
  • 00:02:04
    specialize and focus on the rear and
  • 00:02:05
    front delts but back training of all
  • 00:02:07
    kinds really trains the rear dos super
  • 00:02:09
    super well and it doesn't much matter
  • 00:02:11
    where your shit points next more rowing
  • 00:02:13
    variations on how they affect the back
  • 00:02:15
    development whether you were rowing to
  • 00:02:18
    your chest or if you were rowing to your
  • 00:02:21
    hips High Row versus low row rowing to
  • 00:02:24
    your hips generally trains the lats more
  • 00:02:26
    rowing to your chest generally trains
  • 00:02:28
    the rhomboids and mid traps more
  • 00:02:31
    especially if and usually because when
  • 00:02:34
    you low row you low row when you low row
  • 00:02:38
    actually works both ways when you row
  • 00:02:40
    low you usually because you're trying to
  • 00:02:43
    go low you push your elbows down and it
  • 00:02:45
    ends up flushing your elbows to the
  • 00:02:47
    sides and when you're rowing High
  • 00:02:49
    imagine doing a high row but with your
  • 00:02:50
    elbows to the sides the fuck does that
  • 00:02:53
    even look like when you're rowing High
  • 00:02:55
    almost always you'll catch your elbows
  • 00:02:57
    and pull up and out so yes rowing to the
  • 00:03:00
    hips hits the lats more rowing to the
  • 00:03:02
    chest and higher hits the upper back a
  • 00:03:04
    bit more but mostly that's an artifact
  • 00:03:07
    of where your elbows end up going so the
  • 00:03:09
    real critical thing to understand here
  • 00:03:10
    is elbows in and flush more lats elbows
  • 00:03:14
    up and out more rhomboids teras major
  • 00:03:18
    mid traps lower traps quote unquote
  • 00:03:21
    upper back lastly for rowing is the
  • 00:03:23
    question of overhand versus neutral
  • 00:03:26
    versus underhand position for back
  • 00:03:29
    activation and growth it seems to me my
  • 00:03:32
    best guess is that there actually no big
  • 00:03:34
    differences here mostly these things end
  • 00:03:36
    up being a proxy for elbow position
  • 00:03:38
    anyway overhand grip means more flared
  • 00:03:41
    elbows in most cases neutral
  • 00:03:43
    automatically brings your elbows in most
  • 00:03:45
    cases flush to your sides and thus
  • 00:03:47
    neutral is more for lats but it's not
  • 00:03:49
    the neutrality of it because if you take
  • 00:03:50
    a close grip on a on a row you can still
  • 00:03:53
    push your elbows in just as much neutral
  • 00:03:55
    grip kind of guarantees that but an
  • 00:03:57
    overhand grip can still hit your lats
  • 00:03:59
    exactly as much as a neutral grip will
  • 00:04:01
    and underhand typically also lets you
  • 00:04:03
    bring your elbows in more naturally so
  • 00:04:06
    really it's just about elbow position in
  • 00:04:08
    most cases and not about which grip you
  • 00:04:10
    take so if you're like wondering if you
  • 00:04:12
    want to hit your lats more or kind of
  • 00:04:13
    your upper back more and you're like ooh
  • 00:04:15
    should I do overhand or neutral or
  • 00:04:17
    underhand grip for rowing it just
  • 00:04:19
    doesn't seem to matter much which really
  • 00:04:20
    is another way of saying that there's
  • 00:04:21
    kind of no wrong answers and do whatever
  • 00:04:23
    you want as long as your elbows are
  • 00:04:24
    flush to your sides you're hitting lots
  • 00:04:26
    of lats and if your elbows are up and
  • 00:04:27
    out you're going to be hitting less lats
  • 00:04:29
    and more of what many people would call
  • 00:04:31
    your upper back though I thought the
  • 00:04:32
    lats were part of the upper back the
  • 00:04:34
    fuck do I know now next part second part
  • 00:04:36
    of the video vertical pulling okay
  • 00:04:38
    pull-ups assisted pull-ups pull Downs
  • 00:04:39
    Etc narrow grips allow you to stretch
  • 00:04:43
    the lats more at the top and because
  • 00:04:44
    that stretch is so muscle growth
  • 00:04:46
    promoting narrower grip vertical pulling
  • 00:04:49
    generally trains the lats a little bit
  • 00:04:50
    more wider grip is okay for variation
  • 00:04:53
    and to get good at wider grip but too
  • 00:04:56
    wide a grip means most of the muscles of
  • 00:04:57
    the backs don't get a very good
  • 00:04:59
    stretching anymore especially with the
  • 00:05:00
    lats and I think it's just a net
  • 00:05:02
    negative so what I would say another way
  • 00:05:04
    is you can totally use wide grip
  • 00:05:06
    vertical pulling for variation just if
  • 00:05:08
    it feels good good stimulus to fatigue
  • 00:05:10
    ratio but unless you're compelled to do
  • 00:05:13
    that I would say medium and closer grip
  • 00:05:16
    on vertical pulling generally trains the
  • 00:05:18
    lats and really most of the back a
  • 00:05:20
    little bit better than wider grip on
  • 00:05:22
    average next is elbows flush to the side
  • 00:05:26
    or out I think there aren't any huge
  • 00:05:29
    differences as long as the elbows Point
  • 00:05:31
    towards the hips at the bottom so what
  • 00:05:33
    do I mean by that I mean that if you
  • 00:05:35
    bring your elbow down in front of you
  • 00:05:37
    and then it points down to the hip at
  • 00:05:38
    the bottom you're hitting a lot of lats
  • 00:05:39
    and a lot of back if you bring your
  • 00:05:41
    elbows out from the sides and Arc but
  • 00:05:44
    the arc ends up not going back to like
  • 00:05:47
    behind you but all the way down to still
  • 00:05:49
    point to your
  • 00:05:51
    hips you're still getting an
  • 00:05:52
    unbelievable back and lat stimulus so
  • 00:05:55
    the good news here is that because both
  • 00:05:57
    elbows out and elbows flush hit the back
  • 00:06:00
    and lats very similarly in vertical
  • 00:06:01
    pulling if you bring the elbows to point
  • 00:06:04
    down to your hips at the very end and
  • 00:06:05
    then Arc whichever way you want be it up
  • 00:06:07
    or be it forward it's easy to just use
  • 00:06:10
    them both as excellent variations so you
  • 00:06:11
    can use one variation for a while it
  • 00:06:13
    gets a little stale on you you switch to
  • 00:06:15
    another one no big deal for me if I keep
  • 00:06:17
    my elbows flush it does seem to hit the
  • 00:06:19
    lats a little bit more but I don't think
  • 00:06:21
    that's a Dependable thing I would say
  • 00:06:23
    works for everyone try it yourself let
  • 00:06:25
    us know in the comments which one seems
  • 00:06:26
    to work a little better for you but
  • 00:06:28
    remember something working a little
  • 00:06:30
    better doesn't mean it's better forever
  • 00:06:32
    if you prefer pasta versus rice 60% of
  • 00:06:35
    the time that doesn't mean you never eat
  • 00:06:37
    rice again that means you might eat
  • 00:06:38
    pasta more often but at some point your
  • 00:06:40
    girlfriend's like hey do you want to do
  • 00:06:41
    Italian you're like H let's do Chinese
  • 00:06:43
    man I'm feeling some rice and she's like
  • 00:06:44
    I thought you don't like rice like I
  • 00:06:46
    like pasta better but you get sick of
  • 00:06:47
    everything so just the same way if
  • 00:06:49
    you're doing a lot of neutral grip
  • 00:06:50
    pulling with your elbows flush yeah it's
  • 00:06:52
    great but at some point you're going to
  • 00:06:53
    get like some dings and wears and tears
  • 00:06:55
    and the fatigue is going to suite and
  • 00:06:57
    you're going to have a situation where
  • 00:06:58
    it's a stale and you're going to want to
  • 00:07:00
    do some maybe wider grip work maybe with
  • 00:07:01
    your elbows coming out and it's still
  • 00:07:03
    excellent excellent back work is going
  • 00:07:04
    to work super well for you couple months
  • 00:07:06
    later you're like ooh I missed the
  • 00:07:07
    neutral grip shit and you're going to go
  • 00:07:09
    back to that next variation in vertical
  • 00:07:11
    pulling is where to pull do you pull
  • 00:07:13
    somewhere uh to roughly the clavical
  • 00:07:15
    area or do you pull down to the nipple
  • 00:07:18
    line which is a fun thing to say in most
  • 00:07:21
    contexts I've actually said the word
  • 00:07:22
    nipple line in a formal University class
  • 00:07:25
    of dozens of students those were
  • 00:07:26
    learning about training technique and I
  • 00:07:28
    swear to God every time you say this in
  • 00:07:30
    public at least one person you can tell
  • 00:07:33
    them trying to squash the biggest giggle
  • 00:07:34
    of their life you're like and the nipple
  • 00:07:36
    line you look around the room and some
  • 00:07:38
    guy's
  • 00:07:39
    like be like really Jim what part of
  • 00:07:42
    that is funny to you nipples nipples are
  • 00:07:45
    hilarious they're just this huge comedy
  • 00:07:47
    Trope Jim why don't you stand up and
  • 00:07:49
    write tell us a story about nipples and
  • 00:07:51
    why they're hilarious of course at that
  • 00:07:53
    point I think you're technically
  • 00:07:55
    harassing your students maybe even
  • 00:07:56
    sexually that's why I got fired from the
  • 00:07:58
    University and no no wait it was for
  • 00:07:59
    something else nah never can't tell in
  • 00:08:01
    any case clavicles versus nipple line
  • 00:08:05
    where to pull cuz it's going to feel a
  • 00:08:06
    little bit different I don't think that
  • 00:08:09
    there is a huge difference which one you
  • 00:08:11
    pull to is just variation so sometimes
  • 00:08:13
    you pull to the nipple line for a while
  • 00:08:16
    and that feels really great then it
  • 00:08:17
    feels a little stale you start pulling
  • 00:08:18
    to the clavicle so you can maintain a
  • 00:08:19
    more vertical posture it feels great I
  • 00:08:21
    don't think there's any wrong answers
  • 00:08:23
    there lastly for vertical pulling what's
  • 00:08:25
    the difference between overhand neutral
  • 00:08:27
    and underhand grips I think again it's
  • 00:08:31
    just a matter of how this affects elbow
  • 00:08:32
    position if you pull vertically overhand
  • 00:08:35
    and your elbows end up kind of behind
  • 00:08:37
    you at the
  • 00:08:38
    bottom not going to be as much work for
  • 00:08:40
    your lats and more for your upper back
  • 00:08:43
    whereas if you pull overhand but you
  • 00:08:45
    make sure to really drive your elbows
  • 00:08:46
    down to your hips then it really isn't
  • 00:08:48
    much different or different at all than
  • 00:08:50
    a neutral grip or an underhand grip but
  • 00:08:52
    in most cases a neutral grip or a close
  • 00:08:54
    underhand grip will promote your elbows
  • 00:08:57
    going down to your hips anyway and thus
  • 00:08:58
    probably hit the last a little better
  • 00:09:00
    now I love overhand pull-ups they are my
  • 00:09:04
    favorite type of Pull-Up by a mile and I
  • 00:09:06
    get the craziest stimulus to fatigue
  • 00:09:08
    ratios for them so I can tell you this
  • 00:09:09
    even though overhand pulling is by a
  • 00:09:11
    small margin a little bit more
  • 00:09:13
    challenging uh way to which to hit the
  • 00:09:16
    lats and neutral and underhand puts you
  • 00:09:18
    in a slightly predetermined better
  • 00:09:21
    position for that for me and for many
  • 00:09:23
    others even still overhand pull-ups and
  • 00:09:25
    pull Downs are still my best choice
  • 00:09:27
    they're still the best sfr for me so
  • 00:09:29
    what I'm saying is here there are these
  • 00:09:30
    margins that are like by a really small
  • 00:09:34
    margin on average for people neutral
  • 00:09:37
    grip and underhand might promote
  • 00:09:39
    slightly better lat growth but there are
  • 00:09:41
    more exceptions than there are rules in
  • 00:09:43
    this case and at the end of the day the
  • 00:09:45
    stimulus to fatigue ratio you feel how
  • 00:09:47
    pumped the lats are getting how pumped
  • 00:09:48
    your back is getting how tired it's
  • 00:09:50
    getting how sore it's getting how much
  • 00:09:52
    stronger you're getting over time versus
  • 00:09:54
    how much it hurts the joints and how
  • 00:09:55
    tough it feels if you get all the right
  • 00:09:57
    answers just follow what your person
  • 00:09:59
    personal sfr is if it starts to degrade
  • 00:10:01
    and go stale switch grips switch
  • 00:10:03
    exercises find whatever works best for
  • 00:10:05
    sfr cook that for a few weeks few months
  • 00:10:08
    when it gets stale you just repeat the
  • 00:10:10
    process and continue so to wrap up this
  • 00:10:13
    video the tldr here is this back growth
  • 00:10:16
    is much simpler than many people would
  • 00:10:18
    have you believe now some people have
  • 00:10:21
    trouble connecting with their back they
  • 00:10:23
    have trouble connecting with their lats
  • 00:10:25
    the traditional exercises don't seem to
  • 00:10:27
    work well for them in that case go give
  • 00:10:30
    CM Hansen a follow on Instagram I think
  • 00:10:32
    he has a YouTube too and he'll do all
  • 00:10:34
    the he'll teach you all the Cass
  • 00:10:35
    bullshit which is term I came up with uh
  • 00:10:37
    ironically and it's all this great
  • 00:10:39
    exercises that are for one arm specific
  • 00:10:41
    kind of reach around pull around type of
  • 00:10:43
    stuff and it really lets you develop an
  • 00:10:45
    awesome mind muscle connection with
  • 00:10:46
    especially your lats and other parts of
  • 00:10:48
    your back as well on occasion some folks
  • 00:10:50
    May really benefit from that stuff but
  • 00:10:53
    most people will do amazingly well with
  • 00:10:56
    back work of every single different kind
  • 00:10:58
    of variety so what I'll say this uh to
  • 00:11:01
    you is two things if you're a beginner
  • 00:11:03
    intermediate do all the grips that you
  • 00:11:06
    think are fun and you think are cool to
  • 00:11:07
    try do all the different positions pull
  • 00:11:09
    High pull low pull to nipples pull to
  • 00:11:12
    clavicle underhand overhand neutral it's
  • 00:11:14
    all right answers you just use all the
  • 00:11:16
    variations your back is going to get big
  • 00:11:18
    as you get more advanced you may notice
  • 00:11:20
    that some of those lines of pull are
  • 00:11:22
    better for you than others and then
  • 00:11:24
    definitely make more inroads on the ones
  • 00:11:25
    you feel the most benefit from and if
  • 00:11:28
    you're struggling with the traditional
  • 00:11:29
    exercises and you've already mastered
  • 00:11:31
    what you think is a very good technique
  • 00:11:33
    try some unconventional exercises that
  • 00:11:35
    someone like uh cassm Hansen can teach
  • 00:11:37
    you in that case you might be able to
  • 00:11:39
    really work on those exercises really
  • 00:11:41
    get some great gains and then maybe take
  • 00:11:43
    your new found Bine muscle connection
  • 00:11:45
    and be like oh my God I can now do
  • 00:11:48
    pull-ups way more productively because I
  • 00:11:50
    know what it's like to feel a lat
  • 00:11:51
    contraction give that some thought let
  • 00:11:53
    us know in the comments which what your
  • 00:11:56
    experiences are with your own back
  • 00:11:58
    training which grips and positions and
  • 00:12:00
    pulling angles you have found to be best
  • 00:12:03
    for you and maybe I'll get in there and
  • 00:12:05
    comment and maybe I'll just look at the
  • 00:12:06
    comments and just just watch and he
  • 00:12:09
    listens and he waits and he never
  • 00:12:11
    comments cuz he's so
  • 00:12:13
    Sly
  • 00:12:16
    yeah I'm fucking weird all right I'll go
  • 00:12:19
    be weird somewhere else see you guys
  • 00:12:20
    next
  • 00:12:21
    [Music]
  • 00:12:27
    time
  • 00:12:29
    it
タグ
  • musculation
  • tirage
  • prise étroite
  • prise large
  • lats
  • rhomboïdes
  • traps
  • exercice
  • connexion esprit-muscle
  • variations d'exercices