Lat Pull Down: Single Arm with Left ZOA/Abs

If you have back pain, your lats can be problematic! They don't cause the back pain directly, but they will ensure that it sticks around.
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Everyone (well most guys, at least) want big strong lats. However, big strong lats become a major problem when we are stuck in a Left AIC/Right BC or PEC pattern because they lock us into extension (over-arched lower back) on one or both sides of our body. This extension pattern/position is often the cause of back pain for many people.

With many muscular clients, I have to actively inhibit the lats to allow for proper breathing and ribcage expansion.

So how can you train lats if you've experienced back pain? By following a few simple PRI principles.

1. Keep your back ever so slightly rounded. Feel your "sit" bones.

2. Close down your left side as in the video. This will establish the left ZOA. You will maintain the left ZOA throughout the entire exercise.

Breathing doesn't have to be specific, although I give an example in the video. The breathing technique is designed to inhibit the right lateral chest wall (intercostals, the muscles between the ribs). This area gets tight in the right BC pattern.

The breathing technique will also challenge your ability to hold onto your left ZOA, so it becomes a great left internal oblique exercise.

The main point is to stay OUT of extension. It is not necessary, and not desirable, to have an arched back when doing any lat exercise. You strive to remain neutral (but even then most people's "neutral" is actually extension). That's why I suggest staying ever so slightly rounded.
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Hey there, my name is Neal Hallinan.

The purpose of this channel is to help people understand and resolve chronic pain.

As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.

I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)

I live and work in the great state of New Jersey, USA.

https://www.instagram.com/neal_hallinan
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Subscribe to my channel here: https://www.youtube.com/channel/UCOxB...

For further information about Postural Restoration defined patterns, check out these videos and blog posts.
https://pritrainer.com/left-aic-pattern/
https://www.youtube.com/watch?v=Ww3BQ...

https://www.youtube.com/watch?v=3Da_Q...
https://pritrainer.com/right-bc-pattern/

https://www.youtube.com/watch?v=cisSx...
https://pritrainer.com/right-tmcc-pat...

Lat Pull Down: Single Arm with Left ZOA/Abs breathing exercise
18 Likes	18 Dislikes
470 views views	1.91K followers
Education	Upload TimePublished on 1 Mar 2019

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