Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Lat Stretch — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
A lat stretch lengthens the side of the upper back after pull-ups, rowing, and overhead work. Use a supported hinge or lightly loaded hang; the shoulders should feel spacious and controlled rather than pulled sharply. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Lat Stretch is best used when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
Latissimus dorsiShouldersUpper back
Equipment
Pull-up bar, post, or bench
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep lat stretch mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Use a bench-supported kneeling lat stretch. |
How to Do the Lat Stretch
1
Hold a stable bar or post with both hands.
2
Step back and hinge the hips until the torso lowers.
3
Let the chest sink gently while keeping the ribs controlled.
4
Breathe into the sides of the back, then stand slowly.
Common Mistakes
✕
Dropping into a passive hang that irritates the shoulders.
✕
Arching the lower back instead of lengthening the lats.
Coaching Tips
✓
Keep the feet supported even when using a pull-up bar.
✓
Shift the hips slightly side to side to find each lat.
Scaling Options
Easier / Beginner
Use a bench-supported kneeling lat stretch.
Harder / Advanced
Use a light bar hang only if active hanging is pain-free.
Related WODs
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Lat Stretch feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
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