Landmine Row

Technique

Straddle or stand facing a barbell anchored in a landmine attachment, hinging forward at the hips. Grip the bar near the collar with both hands and pull it up toward your torso, driving your elbows back. Squeeze your back at the top, then lower the bar under control to full arm extension. Keep your spine neutral throughout the movement.

Steps

1. Straddle the bar and hinge forward with a neutral spine
2. Grip the bar near the collar with both hands
3. Brace your core and pull the bar toward your lower chest
4. Drive your elbows back and squeeze your shoulder blades together
5. Lower the bar under control to full arm extension

Common mistakes

• Rounding the lower back during the hip hinge
• Standing upright and turning the row into a shrug
• Flaring the elbows excessively
• Using hip drive to swing the weight upward

Variations

• V-handle landmine row
• Single-arm landmine row
• Staggered-stance landmine row
• Chest-supported landmine row

FAQ