**How to Identify the Lats and Learn to Engage Them**

Where does power come from during the pull?  Ideally, it comes from the “lats” (latissimus dorsi), the largest muscle in the upper body.  This week we help you identify where the lats are located and how to activate or engage them for a more powerful pull.

**Monday**

**Brad Tandy:  Shoulder Extension**

South African Olympian Brad Tandy introduces this week’s theme on how to identify and engage the lats.  If you can learn to engage the lats during the catch, you’ll increase propulsion *and* protect your shoulders.

<https://www.goswim.tv/lessons/2950-brad-on-shoulder-extension>

:18 - over-extension

:20 - pull it back to connect the lats more

:29 - extending forward and UP

:37 - initial push is DOWN

:49 - getting to EVF as quickly as possible

:55 - over-extension harder to get into the immediate catch

1:08 - extended pull up starting position

1:12 - easier pull up position

**Tuesday**

**Glenn:  Engage the Lats**

As Glenn swims freestyle and breaststroke in the Endless Pool, watch for him to engage the lats and make them “pop” on every stroke.

<https://www.goswim.tv/lessons/3099-engage-the-lats> 

scrub through and talk about lat focus

Mirrors build a higher awareness

:26 - eyes down breaststroke - achieve the feeling

**Wednesday**

**Kim Vandenberg: Head On Underwater Free**

When can you first pick out the lats as Olympian Kim Vandenberg swims toward the camera?  They’re visible at all three camera speeds, but when can you first pick out the “pop?”

<https://www.goswim.tv/lessons/1642-freestyle-head-on-underwater> 

:09 - longer extension than Brad (not a 50 swimmer)

:11 - pivot the forearm

:15 - lat engagement on the left side

:17.6 - pivot the forearm and engage the lat

:22 - extension with right arm

:24 - maintain lat engagement

**Thursday**

**Dryland:  EVF Isometric Exercise**

We love this simple dryland exercise for isolating and strengthening the lats, the powerhouse of the pull.

<https://www.goswim.tv/lessons/1409-dryland-evf-isometric-exercise> 

:04 - best model for visuals

:09 - elbows up, pushing palms into the floor

:26 - imagine this position with a rotated body catching the water

:41 - practice symmetry

:59 - anyone can do it

1:28 - go back and forth from Kara in pool to me on floor

**Friday**

**Go Swim Dryland Cord Training: Single-Arm Early Vertical Forearm (EVF)**

Stretch cords can help you identify, isolate, awaken, and strengthen the muscles that should be used to apply power during the catch and early part of the pull.

<https://www.goswim.tv/lessons/2777-single-arm-early-vertical-forearm-evf> 

:13 - stabilize all movement except the forearm

:22 - higher elbow

:23 - forearm to 90°

:26 - isolate and stabilize - no additional movement

:44 - mimic the catch position

**Saturday**

**Better Freestyle: EVF Dog Paddle**

This drill, especially when done with a snorkel, helps swimmers “find” and engage the lats.

<https://www.goswim.tv/lessons/3020-evf-dog-paddle> 

:08 - forearm pivot

:09 - full arm press

:10 - isolate and stabilize the upper arm while the forearm goes for the catch

:13 - get the elbow on top of the arm

:19 - see the lat engagement

:32 - arm may be a bit too low

:36 - keep the elbows near the surface

**Sunday**

**Better Freestyle:  Single-Arm Free with Buoy**

Isolating one arm allows you to focus on the lats and how to engage them for a better catch and pull.  Don’t rush this one!

<https://www.goswim.tv/lessons/3021-single-arm-free-with-buoy> 

:05 - isolate the upper arm

:06 - pivot the forearm into the catch

:10 - keep the elbow high

:15 - push back with the elbow

<https://youtu.be/Un_Dz_dfmjM?si=145IU11_CGz62_fd&t=210>

**Max Litchfield**

**Matt Richards**

**James Guy**

**Bonus**

**Freestyle Drill:  Power Elbow**

This simple drill gets the message across:  The dramatic increase in power when you pull from the inner elbow and through the lats.

<https://www.goswim.tv/lessons/993-freestyle-power-elbow>

**Giles Smith:  Towel Inverted Rows Isometrics and Reps**

Here’s how to use the simplest of equipment (a swim towel) to strengthen the lats.

<https://www.goswim.tv/lessons/2863-towel-inverted-rows-iso-reps>

**Brad Tandy: Finger Drop Catch Drill**

Finding and engaging the lats requires slow, deliberate practice.  In a regular pool, try this with snorkel and pull buoy.

<https://www.goswim.tv/lessons/2944-finger-drop-catch-drill>


Sign In to watch video

Feb. 6, 2024 - Engage the Lats