Latissimus Dorsi
The large V-shaped back muscle responsible for shoulder extension, adduction, and internal rotation. The primary mover on the SkiErg and Sled Pull — the two most lat-demanding stations in HYROX®.
Definition
Latissimus Dorsi are one of the most HYROX®-relevant muscle groups in the body. The large V-shaped back muscle responsible for shoulder extension, adduction, and internal rotation. The primary mover on the SkiErg and Sled Pull - the two most lat-demanding stations in HYROX®.
Why Latissimus Dorsi Matter for HYROX®
Weak lats cause athletes to compensate with shoulders and biceps on the SkiErg, leading to early arm fatigue that carries into stations 2-4. The SkiErg is station 1 - starting with fatigued pulling muscles cascades through the entire race.
| HYROX® Station | Role of Latissimus Dorsi |
|---|---|
| SkiErg (1,000m) | Primary mover. Lats pull both handles down through 1,000m of continuous pulling - the most lat-demanding station. |
| Sled Pull (50m) | Hand-over-hand rope pulling engages the lats as the primary horizontal puller for 50m. |
| Rowing (1,000m) | Lats initiate the drive phase of every rowing stroke across 1,000m. |
Best Exercises to Build Latissimus Dorsi
These exercises come from the ROXBASE exercise database of 217 movements, prioritized by transfer to HYROX® race performance.
- Pull Up - The best bodyweight lat builder. 3-4 sets to near failure. Strict form, full range of motion.
- Barbell Bent Over Row - Heavy horizontal pulling that mimics the Sled Pull force vector. 4 sets of 6-8 reps.
- Lat Pulldown - Vertical pull with adjustable resistance. 3 sets of 10-12 reps for volume.
- Dumbbell Row - Unilateral pulling builds balanced lat strength. 3 sets of 8-10 per side.
- Ski Erg - The competition exercise. Train both short intervals (250m sprints) and endurance sets (1,000m at race pace).
- Sled Pull - Direct competition training. Practice hand-over-hand rope technique with race-weight sleds.
Training Recommendations
Train lats 2-3x per week. One heavy pull day (Rows and Pull Ups, 4×6-8), one endurance day (SkiErg intervals: 6×250m with 90s rest), and one technique day (Sled Pull practice at race weight). Lat endurance matters more than max strength for HYROX® - your lats must sustain output for 1,000m of SkiErg plus 50m of Sled Pull.
FAQ
How do lats affect SkiErg performance?
Lats are the primary mover on the SkiErg - they generate 60-70% of pulling force. Stronger lats mean more watts per pull and fewer pulls to cover 1,000m. Athletes with well-trained lats finish the SkiErg 15-30 seconds faster than those who rely on arms alone.
Should I do pull-ups or lat pulldowns for HYROX®?
Both. Pull-ups build functional pulling strength with bodyweight. Lat pulldowns allow higher-rep sets for endurance. ROXBASE programs pull-ups on strength days (4×max reps) and pulldowns on volume days (3×12-15).
Your latissimus dorsi don't train themselves - and generic gym programs rarely target them for the endurance HYROX® demands. ROXBASE analyzes your race data to find which muscles are holding you back, then builds station-specific training that targets your weaknesses. Find Your Weak Station →
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