Landmine Row (meadows)

Setup

- Inspect the machine and all pins, pads or stops. Choose a conservative first load and make sure you can leave the position safely.

- For Landmine Row (meadows), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Stand beside the bar in a staggered stance, hinge with a long back and grip the sleeve or handle with the inside hand.

Execution

- Pull the elbow toward the rear hip, pause near the lower ribs and lower until the shoulder blade can reach without twisting the pelvis.

Range, tempo and breathing

- Perform 4 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not stand up, yank the bar or rotate the chest open. Use less weight and keep both feet and the free hand firmly supported.

Regression and progression

- Reduce the load and, if needed, shorten the pain-free range while keeping the same setup.

- Add repetitions within the target range first, then increase load only if every repetition keeps the same path and reserve.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.