Lat Stretch for BJJ
The lat stretch targets the latissimus dorsi by reaching overhead and leaning to the side or using a fixed object for a deep stretch. Tight lats restrict overhead mobility and contribute to shoulder impingement. Keeping the lats flexible improves posting ability and overhead reaching during scrambles.
✓ Step-by-Step Instructions
- 1 Stand next to a wall or doorframe.
- 2 Raise one arm overhead and grab the frame.
- 3 Cross the near foot behind the far foot.
- 4 Push your hip away from the wall.
- 5 Feel the stretch along the entire side and under the arm.
- 6 Hold and breathe deeply, then switch sides.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Improves the overhead reach needed for posting and framing during scrambles. Tight lats restrict the arm movement patterns needed for effective guard and passing transitions.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Not pushing the hip far enough out
- ⚠ Rotating the torso instead of side-bending
- ⚠ Holding breath
- ⚠ Not gripping high enough on the frame
🔄 Variations
- → Floor lat stretch
- → Child pose lat stretch
- → Banded lat stretch
- → Foam roller lat release
Track Your Lat Stretch Progress
Log your flexibility sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Lat Stretch help my BJJ game? ▼
Improves the overhead reach needed for posting and framing during scrambles. Tight lats restrict the arm movement patterns needed for effective guard and passing transitions.
What equipment do I need for the Lat Stretch? ▼
You will need: doorway. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Lat Stretch? ▼
The Lat Stretch is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.