HOW TO DO LANDMINE ROW
- Sleeve the bar in a landmine. Straddle it facing away from the anchor and attach a handle under the loaded end — V-handle, strap, or both hands on the sleeve.
- Hinge, knees soft, brace, and lift the load just clear of the floor. The torso stays in that hinge; a more upright start shortens the row.
- Pull the handle to the lower chest or upper abdomen. Elbows back, shoulders away from the ears.
- Lower until the arms are long without losing the hinge. No hip jerk to start the next rep.
COMMON MISTAKES
- Hip-jerking the first inch. If the plates jump before the elbows move, it is a poorly braced RDL. Pause at the hang, then row.
- Logging T-bar and landmine as one lift. T-bar-row is the close-handle straddle on this family. Keep this slug when the handle or stance is the landmine setup you actually use.
- Meadows (one-arm, perpendicular) mixed in with no note. One-arm landmine rows are a different lever. If that is the programmed version, stay on this slug and put “Meadows” or “1-arm” in the set note so the load is not a surprise next week.
- Anchor walking mid-set. A loose corner is not a landmine. If the sleeve slips, the path changes under you. Fix the anchor first.
VARIATIONS
- T-bar row — Same family, typically a dedicated close handle and a deeper hinge.
- Chest-supported T-bar row — Pad takes the spinal-erector tax.
- Single-arm dumbbell row — The dumbbell version of a one-arm landmine row.
- Barbell bent-over row — Straight bar, two hands, more low-back demand.
PROGRESSIONS
- Chest-supported or dumbbell rows until the hinge stays still.
- Two-hand landmine rows with small plates so the arc has room.
- Working sets of 6–10. Add a plate when the torso angle does not rise.
- One-arm Meadows-style only after the two-hand version is boring. Note it.
PROGRAMMING NOTES
Useful when the gym has a landmine and no T-bar station: 3–4 sets of 6–12. The arc lets some shoulders row heavier than a straight bar. Log plates plus whether you counted the bar — pick a method and keep it.
FREQUENTLY ASKED QUESTIONS
Open Landmine Row in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.
