Muscle Group

Lats

The Latissimus Dorsi, or lats, are key for pulling movements and spinal stability. They connect the upper arm to the torso, enabling power and control during rows, pull-ups, and carries.

Strong lats improve posture, support pressing mechanics, and enhance total-body balance. Exercises like rows, pull-ups, and deadlifts are staples for developing back width and function.

athlete performing a kettlebell hang clean from the hinge position, explosive hip drive captured mid-motion
Kettlebell Hang Clean

Kettlebell Hang Clean

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Athlete performing med ball rotational throw to wall, ball mid-flight toward wall, strong hip and torso rotation, cinematic gym lighting showing power and focus
Med Ball Rotational Throw to Wall

Med Ball Rotational Throw to Wall

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Athlete performing med ball slam, arms fully extended overhead mid-motion, medicine ball just before impact, cinematic gym lighting showing explosive power and focus
Med Ball Slam (Plyometrics)

Med Ball Slam (Plyometrics)

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Athlete mid-catch in barbell power clean, bar resting on shoulders, elbows high, quarter squat position, cinematic gym lighting showing explosive strength and control
Barbell Power Clean

Barbell Power Clean

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Athlete mid-drive in barbell clean & jerk, bar rising from shoulders to overhead, split stance visible, cinematic gym lighting showing explosive focus and power
Barbell Clean & Jerk

Barbell Clean & Jerk

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Athlete mid-catch during barbell clean, elbows high, bar resting on shoulders, hips low, eyes forward, cinematic gym lighting showing power and focus
Barbell Clean

Barbell Clean

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Female Athlete cleaning sandbag explosively to shoulders, mid-motion, strong gym lighting
Sandbag Clean

Sandbag Clean

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Male athlete performing heavy barbell deadlift in gritty gym, chalk dust in air
Deadlifts

Deadlifts

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Female athlete rowing on Concept2 machine, strong posture, cardio zone lighting
Rowing Machine

Rowing Machine

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