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. 
• Pronated = mid to upper back
• Neutral = lats
• Don't use your legs or momentum to pull the weight up.
• If using pronated hands, feel your upper back handling the load 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.

*Tips*

• The motion is similar to a T-Bar Row.
• Have a proper cable attachment piece to place on the bar.
• 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.