Pulldown com variações na pegada - TEF Responde #83

Summary

In this video, the trainer addresses a question from Leonardo about how different grips (neutral and pronated) affect the work of the latissimus dorsi during the lat pulldown exercise. The trainer explains that while both grips target the same muscle, variations in the range of motion (ROM) and the use of equipment (bar vs. rope) alter the intensity and stability of the exercise. The key takeaway is understanding how the specific ROM and muscle activation align with training goals, such as improving shoulder extension for swimmers or shoulder flexion for volleyball players.

Takeaways

• 😀 Different hand grips (neutral vs pronated) in pull-down exercises can alter the engagement of the latissimus dorsi.
• 😀 The pronated grip in the pull-down exercise involves a smaller range of motion compared to the neutral grip.
• 😀 Using a curved bar or rope during the pull-down exercise affects the range of motion and latissimus dorsi activation.
• 😀 The neutral grip with a rope results in less rotation of the humerus, which means the latissimus dorsi performs similarly in both pronated and neutral grips.
• 😀 With a rope, the exercise allows for a slightly more extended movement in the concentric phase, but the eccentric phase has more restriction compared to using a bar.
• 😀 Stability in the core, alignment of the spine, and proper foot positioning are crucial to performing pull-down exercises effectively.
• 😀 The latissimus dorsi acts as an adductor, extensor, and internal rotator of the shoulder during the pull-down exercise.
• 😀 The variation between using a bar and rope for latissimus dorsi work lies in the control and range of motion, not in the overall activation of the muscle.
• 😀 For training volleyball athletes, the focus should be on greater shoulder flexion, which is more achievable with the bar for shoulder movements similar to attacking motions.
• 😀 For swimmers (especially butterfly stroke), more shoulder extension should be prioritized, which can be achieved by using variations in the pull-down exercise to mirror the movement of shoulder extension.

Q & A

How does the use of a pronated grip affect the latissimus dorsi during a pulldown exercise?

A pronated grip during the pulldown primarily works the latissimus dorsi by allowing for a short range of motion. The shoulder extension movement is concentrated with minimal rotation of the upper arm, engaging the latissimus dorsi in both concentric and eccentric phases of the movement.

What is the key difference in range of motion when using a pronated grip versus a neutral grip with a cable attachment?

The main difference is that with a neutral grip, the shoulder's range of motion is slightly more restricted compared to a pronated grip. The neutral grip does not allow the shoulder to rotate as much, resulting in a less pronounced shoulder extension compared to the wider arc achievable with a pronated grip.

How does switching to a cable attachment impact the weight used during the pulldown exercise?

When switching to a cable attachment, the weight typically needs to be reduced due to the instability of the cord, which requires more effort to maintain control. This increased difficulty compensates for the lighter weight used, making the exercise more challenging in terms of muscle stabilization.

What happens to the latissimus dorsi when using a rope attachment with a neutral grip during the pulldown?

Using a rope attachment with a neutral grip results in minimal modification to the latissimus dorsi's action because the humerus does not rotate significantly. The latissimus still performs shoulder extension, but the movement is restricted compared to other variations with a bar or different grips.

Why is the stabilizing position of the trunk and feet important during a pulldown exercise?

Stabilizing the trunk and positioning the feet correctly is crucial for maintaining balance and preventing unnecessary strain on the lower back. Proper stabilization ensures that the movement is controlled and that the focus remains on the targeted muscles, especially the latissimus dorsi.

What specific role does the latissimus dorsi play in shoulder movement during the pulldown exercise?

The latissimus dorsi acts as a shoulder extensor, which helps pull the arm down and back. It is crucial for movements that involve shoulder extension, such as the concentric phase of the pulldown, and also contributes to internal rotation and adduction of the arm.

How do the eccentric and concentric phases differ in terms of muscle activation during the pulldown exercise?

During the concentric phase, the muscle contracts to pull the arms down, working the latissimus dorsi. In the eccentric phase, the muscle lengthens as the arms return to the starting position, requiring controlled resistance. Both phases involve different muscle dynamics, but the latissimus remains engaged throughout.

What is the impact of using a cable with a neutral grip on the range of motion during the pulldown?

With a cable and neutral grip, the range of motion is more limited compared to a bar. The hands cannot move as far behind the body, which restricts the shoulder extension, leading to a shorter effective range of motion. This limitation results in less overall muscle engagement in comparison to the wider range with a bar.

How does the specific training focus (e.g., volleyball vs. swimming) influence the choice between a neutral or pronated grip during pulldowns?

For athletes like volleyball players, a pronated grip with a bar might be more beneficial due to the need for significant shoulder flexion during attacks. For swimmers, especially those practicing butterfly strokes, a neutral grip that allows for more shoulder extension is preferred to simulate the arm movement used in the stroke.

Why is it important to adjust the weight when switching between a bar and a rope for pulldowns?

Adjusting the weight is important because the rope introduces instability, which requires more core and shoulder stabilization, making the exercise harder to control. Therefore, a lighter weight is necessary to maintain proper form and ensure safety during the exercise.