Behind Neck Lat Pull-Downs

[JoNeS]

I've heard from a few differnt pt's at my gym that it is a bad idea to do behind the neck lat pull-downs, because it can fuck up your shoulders.

BTW these pt's are body-builders so I trust their input.

However I feel that doing behind the neck pulldowns gets a better angle on my lats, and helps me develop more of a v-taper.

But these pt body-builder bro's of mine say that behind the neck is no good, and I should just stay with infront of the neck pulldowns in stead.

What do you all think?

 

[big4life]

It is a lot easier to mess up your shoulders with behind the neck pulldowns and presses. I avoid them, they're just not worth the risk.

 

[Dial_tone]

The only potential danger is when you're too big to bring the bar down behind your head w/o contorting yourself. Most people arent.

 

[JT Iron]

I don't like doing anything behind the neck anymore.

 

[JoBu]

All depends on how flexible you are. If it hurts or the joint is sore after...don't do it. Same thing goes for a lot of different lifts...bench, squats, flyes...some people have a bigger ROM without stressing the joint.

JoBu

 

[bignate73]

here is a good explanation

 

[supreme]

God dammit Nate you posted the link before I could - J/K glad someone else appreciates correct training principles other than always use a sterile needle

If you like the article, get the video "current controversies in pulling exercises" - gives explicit detail of why behind the neck has the potential to be dangerous and the best ways to do pulldowns, rows etc.

But, yes behind the head has the potential for R. cuff injury - also that motion is not required in any sport

S

P.S.

WATCH OUT - all traniers / bodybuilders are not as informed as your freinds i.e. bicep size has no correlation to brain size, but is usually equal to their I.Q.

S

 

[wtlftr]

That was a good article. I was suprised to see it was by Paul Chek. The other chat area I belong to is supertaining and Paul gets a lot of bad reports. What do yall think about Paul's method's? Just curious to see another boards opinions. Supertraining board is very technical. Anyone use that one?

 

[Atomic Punk]

Good read Nate. I'd Karma, but I'm fresh out for now.

 

[bignate73]

That was a good article. I was suprised to see it was by Paul Chek. The other chat area I belong to is supertaining and Paul gets a lot of bad reports. What do yall think about Paul's method's? Just curious to see another boards opinions. Supertraining board is very technical. Anyone use that one?

chek gets alot of bad press because he at one time posted on supertraining i believe, and directly disagreed with mel siff. it was something that had to do with TVA activation in athletes or something.
i agree with some of his ideas, especially with regards to core stability, and postural deviations. as for him being a big proponent of functional trianing...i could care less about that type of training. same as juan carlos santana, im sure he is a great instructor/trainer, but his "niche" is not something im interested in.

 

[wtlftr]

thanks, good reply

 

[liftingfreak1983]

i love behind the neck i feel such a better pinch and my back is much more sore and i think it takes more of your biceps out of the lift...

 

[bignate73]

i love behind the neck i feel such a better pinch and my back is much more sore and i think it takes more of your biceps out of the lift...

its an individual choice, but as for your observation of the biceps, the arm is moving exactly the same as if your head is in front or behind the bar (if your form is correct) same for the "pinch".

 

[Synpax]

I recall from Delvier's book (don't have it in front of me) that in front will make the back thicker, behind will make it wider (wings).

I do behind the heads and the seat is forward such that I feel no stress at all in my shoulders. It is the 2x10 exercise for my back as part of my 5x5 routine.

 

[bignate73]

I recall from Delvier's book (don't have it in front of me) that in front will make the back thicker, behind will make it wider (wings).

back "thickness" has to do with the degree of scapular retraction you have in the motion (ie. low rows, cable rows, high rows).

vertical pulls will involve the lats to a great degree. the tradeoff for behind the neck, though slightly more vertical, if the fact that you place your shoulder in a unnatural position, and you create what is called "forward head". this stretches the trapezius a bit, combine that with contracting all those muscles (including trapezius) and you have a contorted unnatural movement. again its all about form and one's body, but for the most part, you can get the same motion whether your head is tilted back slightly or shot forward extremely. as a side note: most people when doing behind the neck work, cant go as heavy because their form breaks down so rapidly. the "crunch" begins to take hold as their body compensates and brings the serratus anterior and abdominals into the mix and their shoulders begin to internally rotate. just watch someone who isnt very strong do a behind the neck pullup and you'll see all of this illustrated. though this happens in the front as well, its much less likely because you are in a better leverage position and can recruit your mid lower trapezius more readily. shoulder rotation is neutral and you focus on "pulling the elbows back slightly" instead of down.

its all a choice, but more often than not, its easier to learn something mechanically simple than to make something elaborate and troubleshoot the deviations along the way.

 

[Dial_tone]

I like to use behind the neck as my first 'warmup exercise', then I switch to front for heavier sets.

 

[JoNeS]

good info, thanks guys