![]() Unlike the bent over row, you do not have to be as bent over to get a great back workout as the landmine changes the angle of the row to allow you to be more upright and still target the lats effectively.This is a great row version to train the back, traps, and erectors.Perform a row, making sure it keeps the body in position and pulls the elbows back. Softly bend the knees and push the hips back to lower the weight into position, which should be when the weights touch the floor and your torso should be bent about 45 degrees forward. The anchor point can be a landmine attachment to a rig, or a corner. Once you have the handle situation figured out, straddle the end of the barbell, with your back at the other end (the anchor point). To make sure the towel doesnt slide down the bar, place a 10-25lb plate at the end of the barbell as a stopper. If you do not have a handle attachment, you can use a towel or rope, something that is sturdy and where you can grab both ends of the towel. The landmine T-bar row can be done with or without a handle attachment. Additally, always keep the hip pushed back, and never let them come forward (this often means your lower back is rounding or you are too upright). Try to set your back at 45 degrees, and make sure that you are not moving your back up and down as you row, (more than a few degrees at most). ![]() Lifting heavier in this range can be beneficial, however some lifers who’ll change the angle of their body as they get more fatigued.Some lifters may feel they can gain more weight in this range of motion (which they should), however this doesn’t mean that you should disregard proper form and technique.Because you are more upright in the row, you are placing less strength and loading demands on the hamstrings and lower back.This is a great movement to target the lats, and decrease the need for hamstring flexibility.The only exception is that you will deadlift the weight up to the hip, and then hinge at the hips to lower the bar so that your torso is angled 45 degrees from the floor (instead of nearly 90 degrees).īy taking this more upright rowing angle you train more of the middle and lower lats, as well as the traps. To perform this exercise, you will get set up in the same manner as the bent over barbell row from above. Make sure your lower back is not rounded and you are bent over so that your torso is nearly parallel to the floor. When in doubt, start with lighter reps and work proper form. Proper set up and execution of the row requires hamstring flexibility, awareness, and control of one’s spine. ![]() ![]() Too many lifters focus on moving the weight with poor form than focusing on moving the weight with the back.This is often done incorrectly, and can result in injury or less than optimal training progress. ![]()
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