In a previous post we introduced the landmine. This post will describe a few exercises that you can do using the landmine. This post is going to focus on variations of the old school t-bar row. The t-bar row has always been a great old school exercise that works the upper back, shoulders, and biceps.
For the first two exercises you need a landmine, a barbell, and plates.
Landmine T-Bar Row
1. Place one end of the barbell in the landmine. Make sure the landmine is secure and will not move around. Place the desired amount of weight on the other end of the barbell.
2. Straddle the end of the barbell with the weight. Your feet should be between hip-width and shoulder-width apart.
3. Squat down and grip the barbell just under the inside collar. One hand will be above the other.
4. Stand up, push or chest out and pull your shoulders back.
5. From here, push the hips back and unlock your knees until you have at least a 45 degree angle between your upper body and the ground. Your shoulders should be ahead of the weight.
6. Maintaining that position with your upper body, pull the bar towards your body. Lower and repeat.
7. As you pull the bar towards you, a few important points:
⁃ Avoid swinging
⁃ Keep your elbows in against your body
⁃ Concentrate on bringing your shoulder blades together as you bring the weight up, concentrate on them coming apart as you lower the weight.
One Arm Landmine Row
- Place one end of the barbell in the landmine. Make sure the landmine is secure and will not move around. Place the desire
- amount of weight on the other end of the barbell.
- Stand at the other end of the barbell so that the end of the barbell points to your right side.
- Squat down and grip the end of the barbell with your right hand, using a pronated grip.
- Stand up, push or chest out and pull your shoulders back.
- From here, push the hips back and unlock your knees until you have at least a 45 degree angle between your upper body and the ground. Your shoulders should be ahead of the weight.
- Maintaining that position with your upper body, pull the bar towards the side of your abdomen. Lower and repeat. Switch sides after the desired number of repetitions have been performed.
Landmine Row with a Seated Row Handle
- Place one end of the barbell in the landmine. Make sure the landmine is secure and will not move around. Place the desired amount of weight on the other end of the barbell.
- Straddle the end of the barbell with the weight. Your feet should be between hip-width and shoulder-width apart.
- Squat down and place the handle just under the inside collar, around the bar. Grip the handle.
- Stand up, push or chest out and pull your shoulders back.
- From here, push the hips back and unlock your knees until you have at least a 45 degree angle between your upper body and the ground. Your shoulders should be ahead of the weight.
- Maintaining that position with your upper body, pull the bar towards your body. Lower and repeat.
