The lats are the largest muscle in the upper body, and for CrossFit athletes, they play a pivotal role in many of the functional movements we train. In exercises like pull-ups, muscle-ups, and toes-to-bar, lat strength is essential for optimal performance.
However, the lats’ role in barbell movements — such as the deadlift, clean, and snatch — is often overlooked. Understanding how this muscle enhances your lifting mechanics can lead to better performance and reduced injury risk.
Lats 101
The lats cover a large portion of the back, originating from the lower spine and pelvis, and attaching to the upper arm. Their primary function is arm extension. For example, in a pull-up, the lats contract to pull the arms from an overhead position down to the sides.
Lat Function in Barbell Lifts
In barbell lifts, the lats work to keep the barbell close to the body, improving efficiency and control. This is similar to carrying grocery bags — holding them close to your sides is significantly easier than carrying them with arms outstretched. When a weight stays near our center of mass, less muscular effort is needed to support the load.
The lats play a key role in the deadlift, clean, and snatch by maintaining bar-path efficiency in two specific positions:
#1 – The Setup
The lats help pull the shoulder blades down toward the back pockets and keep the bar close to the legs. Pulling the shoulder blades down reduces the distance between the barbell and the hips, minimizing stress on the lower back.
- A useful cue: Imagine crushing an orange in your armpit to activate your lats before lifting.
#2 – The Pull
As the bar passes the knees, maintaining proximity between the barbell and the thighs is crucial for an efficient lift. The lats actively pull the bar toward the hips to prevent it from drifting forward.
- In the deadlift, poor lat engagement often results in the bar bouncing off the thighs at lockout instead of gliding smoothly up.
- In the clean and snatch, ineffective lat use can cause excessive bar contact at the hips, leading to the bar traveling away from the body instead of moving directly overhead.
Here’s a video demonstrating these two key aspects of lat engagement in barbell pulling exercises.
For athletes struggling with this issue, a great drill involves using a resistance band to pull a PVC pipe while hinging. This helps reinforce the feeling of lat engagement in pulling movements.
Focus on sliding the bar up and down your thighs as the band tries to pull it away.
Whether your goal is to hit a new PR or reduce strain on your lower back, understanding the crucial role the lats play in deadlifts, cleans, and snatches can be a game-changer for your performance.
About the Author
Zach Long is a Doctor of Physical Therapy at Onward Physical Therapy, the founder of TheBarbellPhysio.com, and co-founder of PerformancePlusProgramming.com. He specializes in mobility, strength, and prehab programming for fitness athletes. He is passionate about helping athletes optimize performance and prevent injury through evidence-based strategies and expert coaching.
Unlock Stronger Barbell Lifts: The Crucial Role of Your Lats in Deadlifts, Cleans, and Snatches