Author: Scott Smith
Why it made the list (Why you should do them):
Bent rows such as the “Land-Mine Row” are superior to traditional seated rows in that they require the use of more stabilizing muscles (back extensors, abdominals, hips). Regardless of the many variations, rows in general are a staple in all resistance programs because of the multiple, large muscles that they activate (lats, traps, biceps, posterior delts, rhomboids). These muscles shape the upper and mid-back and add symmetry, strength, and stability to the shoulder.
How to do them properly:
– Take your grip (neutral grip in the case of the land-mine) and stand up with the barbell using your legs. Keep your feet shoulder width a part and set your shoulder blades down and back.
– Now tip your body forward 45-60 degrees by hinging at the hips, driving them backwards. Your low back should not round, but in fact remain flat to slightly arched.
– Keep your knees “soft” and abdominals drawn-in firmly.
– Pull the bar upwards to your lower chest, squeezing your shoulder blades down and back and keeping your torso completely still. Pause at the top while maximally flexing your upper/mid back muscles.
– Slowly lower the barbell back down until you feel a slight stretch in both your biceps and posterior shoulder. Don’t pause at the bottom but rather immediately repeat your next repetition so as to keep your muscles under constant tension.
I’ve picked these 10 lifts because of their proven efficiency and effectiveness at forcing the body to adapt and change for the better! Some of the variations may be a bit more advanced than you are currently ready to perform, but if you continue to follow this site, I can promise you that regressions will be made available for your learning. But that does not mean you shouldn’t aspire to be able to do these 10 exercises at some point!
If you are/have been a client of mine you no doubtably know some variation of these movements because they are a true staple of my programs. I hope they serve you as well as they have served me!
Scott Smith, CSCS
Just a recap so far… Click on the exercise to watch the video!