When it comes to pressing movements—whether overhead or horizontal—most people overlook a key factor that can dramatically improve their strength: lat engagement. The latissimus dorsi (lats) aren’t just for pulling exercises; they play a critical role in stabilizing your body, enhancing power output, and preventing injuries during presses.
In Dynamic Variable Resistance Training (DVRT), the principle of proximal stability creating distal mobility is key. By engaging your lats properly, you create the core stability needed to move heavier loads safely and efficiently.
Ever tried a sandbag press and felt an unusual amount of tension compared to dumbbells or barbells? That’s no accident—it’s your body tapping into the lat-core connection, a powerhouse system for strength and stability. Let’s break down how this connection works and why mastering it will transform your pressing performance.
✅ The Lat-Core Connection: Why It’s a Game-Changer for Pressing
Your lats are not just pulling muscles. They connect your upper and lower body through a system called the posterior oblique sling, which consists of:
Latissimus Dorsi (on one side)
Thoracolumbar Fascia (lower back connective tissue)
Opposite Gluteus Maximus
When you engage your lats properly, this sling stabilizes your spine and pelvis, creating a rigid foundation for pressing. Without it, your body becomes unstable, leading to energy leaks and a higher risk of injury.
✅ How Lat Tension Builds Pressing Strength
The secret to a powerful press isn’t just brute force—it’s tension and stability. When using a sandbag, the unstable nature of the load forces you to generate active tension throughout your body.
Here’s why lat activation is essential:
1️⃣ Lat Activation = Core Stability
By pulling the handles apart (a technique known as “ripping the bag”), you automatically engage your lats, which in turn stabilizes your lumbar spine. This ensures that your press is driven from a strong, stable base.
2️⃣ Stronger Lats = Safer Shoulders
Without lat activation, your shoulders bear unnecessary strain. Proper lat engagement locks the scapula into a strong, stable position, protecting your rotator cuff from injury.
3️⃣ Proximal Stability = Distal Power
When your core and lats are engaged, your arms move with greater power and control. This is why athletes with stronger lats often have a stronger, more efficient press.
✅ Why Sandbag Pressing Strengthens Lat Engagement
Unlike a barbell or dumbbell, sandbags shift constantly. This forces you to maintain constant core and lat tension to control the movement. The result? A press that reinforces the lat-core connection, making you stronger and more resilient.
🔥 Key Cues to Maximize Lat Engagement in Pressing:
1️⃣ “Rip the Bag Apart” – Imagine pulling the handles outward as if trying to tear the bag in half. This instantly activates your lats and stabilizes your shoulders.
2️⃣ “Drive Through Your Feet” – Push your toes and heels into the ground to engage your glutes and lats simultaneously, keeping your pelvis stable.
3️⃣ “Tuck Your Elbows” – Avoid flaring your elbows, which disconnects the lats from the core. Keep them close to your body for maximum power.
✅ The Benefits of Engaging Your Lats in Pressing
When you fully engage your lats during pressing exercises, you transform them into a full-body movement, not just an arm and shoulder exercise.
🎯 Benefits of Proper Lat Activation:
✅ More Strength – Stable joints can move heavier loads with less effort.
✅ Injury Prevention – Active lats protect your shoulders and lower back from strain.
✅ Enhanced Performance – A strong lat-core connection boosts both power and endurance.
✅ Mastering Your Press: The Next Step
Whether you’re pressing sandbags, barbells, or kettlebells, the key to long-term strength and injury prevention lies in your lat engagement. Next time you press, focus on:
✔ Engaging your lats first
✔ Maintaining tension throughout your core
✔ Creating a stable base from the ground up
🚀 Want to Build Even More Pressing Power?
Start with suspended plank variations to reinforce lat activation under tension. Remember, pressing isn’t just about pushing up—it’s about generating strength from the ground up.