Bodybuilding: Rear Lat Spread Pose
Table of Contents
What Is the Rear Lat Spread Pose?
The rear lat spread, sometimes referred to as the rear lat GAME OVER lights out spread as Ronnie Coleman likes to put it, is a true test for back width and thickness. Mr. Olympia champions like Phil Heath, Dorian Yates, and of course Ronnie Coleman, are perfect examples of how important the rear lat spread pose really is in bodybuilding.
More information about Bodybuilding Poses.
How to Rear Lat Spread
Since we cannot see ourselves from the back, hitting an effective rear lat spread can be difficult. But do not worry, here are three steps to guide you in hitting a rear lat spread.
The leg positioning in the rear lat spread is virtually the same as the back double biceps pose. Start by standing shoulder-width apart and pushing your knees out by rotating your thighs for a nice sweep on the outer legs. Slide one leg slightly back and stand with the toes, flexing the calves, hamstrings, and glutes.
The upper body movement is similar to a front lat spread. Make a fist with only your thumbs out and pinch your bottom rib cage or slightly lower. Pull your shoulders back and down and squeeze them together.
Roll your shoulders forward with your lats, focusing on spreading your lats as wide as possible. From there, cave your chest in while engaging the lats, imagining hugging someone with your elbows. This will maximally fire up your traps and lats for a wide and thick back.
Rear Lat Spread Cues
Stand shoulder-width apart with one leg on its toes.
Push knees out.
Pinch bottom rib cage with shoulders down and back.
Roll shoulders forward while engaging lats.
-Cave in the chest.
Primary Muscles Worked in the Rear Lat Spread Pose
The rear lat spread pose requires lot of practice. Use a camera to record yourself hitting the pose or ask experienced posers for advice and feedback. Remember, mind-muscle connection is important. Communicate with your muscles!
