AdMac Fitness

HOW TO: LAT PULLDOWN ✅

This is an exercise that targets your lats, and often your biceps and shoulders can take over which will reduce this lat activation.

Follow these key points:

Hands just outside shoulder width
Keeps your shoulders comfortable and puts the tension where you want it, through the lats rather than the arms.

Shoulders set down and back
Create tension before you pull so the movement starts from your upper back, not a shrug.

Lead with the elbows
Think elbows to pockets and let the hands follow to keep the focus on your back.

Chest stays lifted
Maintains good posture and helps you pull through a full, strong range.

Slow on the way up, full stretch
Control the return and allow the lats to lengthen before the next rep.

📍PT studios in Bow & South Woodford

If you can do these well, you have a genuinely solid foundation for long term strength and health.

Squat pattern:
Our bodies are designed to squat (sit down, stand up, pick things up)
Building strength in this pattern keeps your knees, hips and lower back healthy, and it’s one of the best things you can do to maintain muscle mass as you age.

Hinge pattern - Hip thrust:
Hinging properly means loading your glutes and hamstrings rather than your lower back, which is where a lot of people in their 40s start to feel discomfort. Strong glutes support your pelvis, protect your spine and make everything else in your training feel better.

Push - Press up:
The press up is the perfect starting point. It builds strength through your chest, shoulders and triceps while also demanding stability through your core and lower back. A movement that looks simple on the surface but tells you a lot about how well your upper body is functioning.

Pull - Pull up:
The pull up is one of the most valuable things you can work towards. Pulling strength through your back, biceps and shoulders is something most people neglect, and it’s directly linked to posture, shoulder health and upper body resilience as you get older.

These four patterns cover your whole body and keep your joints strong.

📍Bow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

If you can do these well, you have a genuinely solid foundation for long term strength and health.

Squat pattern:
Our bodies are designed to squat (sit down, stand up, pick things up)
Building strength in this pattern keeps your knees, hips and lower back healthy, and it's one of the best things you can do to maintain muscle mass as you age.

Hinge pattern - Hip thrust:
Hinging properly means loading your glutes and hamstrings rather than your lower back, which is where a lot of people in their 40s start to feel discomfort. Strong glutes support your pelvis, protect your spine and make everything else in your training feel better.

Push - Press up:
The press up is the perfect starting point. It builds strength through your chest, shoulders and triceps while also demanding stability through your core and lower back. A movement that looks simple on the surface but tells you a lot about how well your upper body is functioning.

Pull - Pull up:
The pull up is one of the most valuable things you can work towards. Pulling strength through your back, biceps and shoulders is something most people neglect, and it's directly linked to posture, shoulder health and upper body resilience as you get older.

These four patterns cover your whole body and keep your joints strong.

📍Bow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

A year and a half in and Holly is feeling stronger than ever.

📍Bow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

Fitness works best when it fits around your life, not the other way around.

The people who make the longest lasting progress are usually the ones who found something sustainable that they genuinely enjoy doing.

📍Bow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

Every session is tailored to the person in front of us, because everyone walks through the door with a different history, different needs and different goals.

📍Bow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.