Landmine Barbell Row
Landmine Barbell Row Instructions
- Set a barbell in a landmine attachment point. Or, place the barbell end cap in the corner of two walls.
- Facing away from the attachment/wall, saddle the barbell. The end of the barbell should still be in front of you.
- Place the handle attachment around the barbell.
- Hinge at the hips while maintaining strong core, braced shoulders, and neutral spine.
- Maintain a slight knee bend throughout the movement.
- Because of the bar angle, you can have a slightly more vertical body position versus a traditional barbell row.
- The style of attachment you are using will greatly affect what musculature is activated while performing this exericse.
- Pronated = mid to upper back
- Neutral = lats
Don't use your legs or momentum to pull the weight up.
- If using pronated hands, feels your scapulas and upper back handling the load of the movement as you row
- If employing a neutral hand position, feel as if you are pulling the bar back into your body.
- Your arms are merely lever for your lats and mid back. Don't 'yank' the weight up or rock your torso backward.
- After a brief pause at the top of the movement, lower to the starting position.
- The motion is similar to a T-Bar Row.
- Have a proper cable attachment piece to place on the bar. Any attachment with a narrow hand placement will not stimulate the back fully.
- Maintain a strong core and neutral spine from throughout the movement.
- Using momentum negates the exercise because it takes tension off of the lats and mid back.
- Use lighter weight to ensure technique proficiency and proper muscle activation.
- Don't let your shoulders roll forward or your upper traps shrug during the movement.