Landmine Row

How to perform the Landmine Row

1. Load one end of a barbell into a landmine anchor or a corner and stand over it facing the anchor, feet hip-width and knees softly bent.
2. Hinge to a flat-backed bent-over position and grip the sleeve or a V-handle looped under the bar with both hands.
3. Let the bar hang so the lats stretch, keeping the spine neutral and the core braced hard against the low back.
4. Row the bar up toward your torso, following the slight arc the landmine pivot imposes rather than a purely vertical line.
5. Drive the elbows back and squeeze the shoulder blades at the top, keeping the hips from popping up to heave the weight.
6. Lower the bar under control to full extension, maintaining the flat back so the lumbar spine stays protected under load.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Popping the hips up and heaving with the low back rather than keeping a fixed hinge and pulling with the back.
• •Rounding the lumbar spine over the bar, the main injury risk of any loaded bent-over row.
• •Fighting the natural landmine arc by forcing a purely vertical pull rather than following the pivot path.
• •Cutting the range short and never letting the bar hang to a full lat stretch at the bottom.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.