Setup and loading

Bar between your legs.

How to do the landmine t-bar row step by step

Set up a bar with one end anchored and the other loaded.
Hinge until your torso is nearly parallel to the floor and grab the bar next to the plate.
Pull toward your chest and lower slowly.

3-4 x 8-12 · rest 60-90 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

4-5 x 3-6 · rest 2-3 min

3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.

Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Film yourself from the side or ask someone to watch, then tick what you get right.

Back straightElbows back

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Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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