Unlocking Lat Strength: The Key to Shoulder Health & Gymnastics Gains in CrossFit

As a fitness-forward athlete—whether you’re a seasoned CrossFit competitor, a barbell enthusiast, or just chasing performance-driven workouts—your latissimus dorsi (lats) play a crucial role in shoulder function, injury prevention, and mastery of gymnastics movementslike pull-ups, toes-to-bar, and bar muscle-ups.

At our PT 2.0 clinics, and as physical therapists in Minneapolis, we often treat CrossFit athletes and gymnasts who experience shoulder pain, especially during kipping movements. More often than not, the issue doesn’t stem from the shoulder joint itself, but from a lack of strength, coordination, or control in the lats.

Why Are the Lats So Important?

The lats are the largest muscles of the back and one of the primary movers in pulling actions. But their function goes well beyond just brute strength:

• Shoulder Stability: The lats connect the upper arm to the spine and pelvis, playing a key role in stabilizing the shoulder during dynamic movements.

• Efficient Force Transfer: In explosive movements like kipping pull-ups or bar muscle-ups, the lats help transfer energy from your core to your upper extremities.

• Injury Prevention: Strong, well-coordinated lats support shoulder mobility and reduce the strain placed on the rotator cuff and smaller stabilizing muscles.

Common Complaints from Barbell and CrossFit Athletes

You may recognize some of these red flags:

• Shoulder pain when kipping

• Trouble initiating the pull in a bar muscle-up

• Cramping or burning in the lats during toes-to-bar

• Poor overhead positioning with a barbell due to restricted shoulder mobility

If these sound familiar, your lats may not be activating properly—or they may be undertrained relative to the demands of your sport.

How Weak or Inactive Lats Impact Your Performance

When the lats aren’t doing their job:

• Other muscles (like the rotator cuff or upper traps) get overworked, leading to poor movement patterns and possible eventual shoulder pain.

• You lose power and efficiency in your gymnastics skills, especially in movements requiring hip-to-bar contact or shoulder retraction.

• Your kipping mechanics break down, putting stress on the shoulder joint and increasing injury risk.

Physical Therapy Strategies to Build Lat Strength & Function

At our Minneapolis clinics, we use an individualized approach to assess and address lat strength, mobility, and control. Here are some foundational strategies we recommend for CrossFit athletes and fitness enthusiasts alike:

1. Lat Activation Drills

Before hitting the rig, spend 5–10 minutes on activation:

• Banded lat pulldowns

• Dead hangs with scapular engagement

• Serratus punches in a plank or bear crawl position

2. Controlled Pulling Movements

Instead of jumping right into kipping, build up with:

• Tempo strict pull-ups

• Eccentric chin-ups

• Active arch/hollow drills to integrate lat coordination with midline control

3. Functional Mobility Work

Often, what feels like “tight shoulders” is actually a lat that’s short and/or weak. Incorporate these for mobility work:

• Overhead lat stretches with rotation

• Thoracic spine mobility exercises (like foam roller extensions or open books)

4. Barbell Athletes: Mind the Overhead Position

Poor lat control can lead to compensations in pressing and snatching. Try:

• PVC overhead squats with a focus on lat tension

• Wall slides with posterior rib tuck

• Dumbbell pullovers with core engagement

Takeaway: Don’t Skip Lat Day

For those pushing their limits with bar muscle-ups, toes-to-bar, and heavy overhead work, unlocking your lat strength could be the difference between nagging shoulder pain and peak performance.

Whether you’re a CrossFit athlete, gymnast, or just chasing a fitness-forward lifestyle, healthy shoulders start with strong, functional lats.

If you’re experiencing pain or hitting a plateau in your gymnastics progressions, it might be time to get assessed. As premier physical therapists in Minneapolis, we help athletes rebuild smarter, stronger shoulders—so they can keep doing what they love, pain-free.

Ready to bulletproof your shoulders and level up your gymnastics skills?

Let’s connect and build a plan that works for your body and goals.

📍 We are located in Minneapolis, Hopkins, and Stillwater | 💪 PT-led strength & mobility for barbell and gymnastics athletes dealing with pain points and limitations in sport