Foam Roll Lats

The foam roll lats drill is a side-lying recovery technique that releases the latissimus dorsi, the wide fan-shaped muscle running from the lower back up to the upper arm. Lying with a roller tucked under the armpit lets body weight do the work while you hunt for tender spots along the muscle. Why bother rolling the lats? Tight lats limit how far the arms can travel overhead, which shows up as a rounded back in overhead presses, pull-ups and squats. Spending 30 to 60 seconds per side is enough for most lifters, either before training as part of a warm-up or after a heavy pulling session. Breathe out as you pause on a tender area rather than gritting through it: the tissue only lets go once you stop bracing against the pressure. Expect the area just below the armpit to be the most sensitive spot.