Landmine row
About
The landmine row uses a barbell anchored at one end. It targets your lats and mid-back, and helps boost core stability.
How to Landmine row
Starting Position
1. Stand next to a barbell with one end fixed, or stand with the barbell between your legs.
2. Spread your feet shoulder-width apart, slightly bend your knees, and push your hips back while leaning your upper body forward.
3. Grab the handle of the barbell or the end of the barbell with both hands or one hand.
Proper Form
1. Pull the barbell towards your belly button or lower chest by pulling your elbows back.
2. Focus on squeezing your back muscles while bringing your shoulder blades together.
3. Maintain the angle of your upper body and the alignment of your lower back.
4. Slowly lower the barbell to return to the starting position.
Breathing Technique
Exhale when pulling the bar, and inhale when lowering the bar.
Precautions
1. Maintain the hip hinge position accurately to avoid rounding your back.
2. Always check your body alignment to ensure the barbell path is not skewed to one side.
3. Do not lift excessive weight; perform within a controllable range.
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