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Landmine Row

intermediate · pull_horizontal

Setup

Insert one end of a barbell into a landmine attachment. Stand straddling the bar just behind the loaded end, hinge at the hips until your torso is about 45 degrees to the floor with a flat back. Grip the bar's sleeve just under the plates with both hands, one stacked over the other or side by side.

Execution

  1. Brace your core, set your shoulder blades down, and lock your torso at that hinge angle, with a slight bend in the knees for the whole set.
  2. Exhale and pull the bar end up to your lower belly, driving the elbows up and back.
  3. Pause for one beat when the bar touches your belly, squeezing the shoulder blades together.
  4. Inhale and lower over 2-3 seconds until the arms are nearly straight, with the torso staying still.
  5. Keep the back flat for the whole set; if it starts to round or your torso creeps upright, end the set.
  6. If you run out of strength or your back loses form, lower the bar end to the floor under control and stand up to rest instead of forcing another rep.

Breathing

Exhale as you pull the bar to your belly, inhale as you lower it. Do not hold your breath to move a heavier load; if you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it at all, lighten the load and exhale on the pull.

Quick cues

  • Lock the torso at one angle.
  • Drive the elbows up and back.
  • Flat back, soft knees.
  • Back rounds, you stop, don't push it.
  • Picture pulling the bar toward your navel.

Common faults

  • Fault: Standing up a little more with every rep

    Fix: Drop the weight and reset the hip-hinge angle before every rep.

  • Fault: The lower back rounding on a heavy pull

    Fix: Brace the core, raise the torso closer to 45 degrees, and shorten the range if it still gives way.

  • Fault: Curling with the forearms while the back stays passive

    Fix: Start by driving the elbows back and squeezing the shoulder blades together.

  • Fault: Standing too close to the loaded end, restricting the pull range

    Fix: Step back enough that the arms are nearly straight at the bottom.

Equipment

landmine, barbell

Muscle groups

back, arms