The landmine is an effective yet underutilised tool for building a thick and wide back. Unlike traditional barbell exercises, landmine movements provide a unique range of motion that engages stabilising muscles while reducing strain on the lower back.
Research shows that free-weight exercises, particularly those that allow for a natural bar path, can enhance muscle activation and hypertrophy more effectively than machine-based training (Schoenfeld, 2010). Landmine exercises achieve this by offering a blend of unilateral and bilateral loading, accommodating varying mobility levels and allowing for progressive overload.
1. Landmine Row
The landmine row is one of the most effective exercises for developing a thick, muscular back. It targets the latissimus dorsi, trapezius, rhomboids, and rear deltoids while engaging the core for stability. A study by Lehman et al. (2004) found that free-weight rowing variations elicit greater muscle activation in the mid-back compared to machine-based exercises, making the landmine row a superior choice for muscle growth.
How to Perform:
- Position a barbell in a landmine attachment or wedge it into a corner.
- Load the free end with weight plates.
- Straddle the bar, hinge at the hips, and grip the end of the bar with both hands or a V-handle attachment.
- Keep your back straight and pull the bar towards your torso, squeezing your shoulder blades together at the top.
- Lower the weight in a controlled manner and repeat for the desired number of reps.
Benefits:
- Allows for a natural, joint-friendly range of motion.
- Reduces lower back strain compared to barbell bent-over rows.
- Targets multiple muscle groups simultaneously, improving back thickness.
2. Landmine Meadows Row
Named after the late bodybuilder John Meadows, this unilateral rowing exercise is excellent for increasing back width and addressing muscular imbalances. By focusing on one side at a time, the Meadows row enhances mind-muscle connection and forces greater stabilisation. Research by Andersen et al. (2006) suggests that unilateral training can lead to increased neuromuscular adaptations and improved muscle symmetry.
How to Perform:
- Position a barbell in a landmine attachment or wedge it into a corner.
- Stand sideways to the bar and grab the thick end with a pronated grip.
- Hinge at the hips and brace your core while keeping a neutral spine.
- Row the bar towards your lower ribs, keeping your elbow close to your torso.
- Slowly lower the weight back to the starting position and repeat.
Benefits:
- Enhances back width by effectively targeting the lats and rear delts.
- Strengthens stabilising muscles, particularly in the core and obliques.
- Helps address unilateral strength discrepancies.
3. Landmine Deadlift to Row
Source: Andrea Piacquadio on PexelsThis hybrid movement combines the benefits of a deadlift with a rowing motion to maximise both back thickness and overall posterior chain development. Research by Gentil et al. (2017) highlights that compound movements with multi-joint engagement are superior for hypertrophy, making the landmine deadlift to row an efficient exercise for maximising muscle growth.
How to Perform:
- Position a barbell in a landmine attachment.
- Stand over the bar with feet shoulder-width apart and grip the end with both hands.
- Hinge at the hips and lower the bar while keeping your back straight.
- Drive through your heels to stand up, then immediately pull the bar towards your torso.
- Lower the bar back to the starting position in a controlled manner and repeat.
Benefits:
- Engages both the upper and lower back in one fluid movement.
- Builds explosive strength while reinforcing proper hip hinge mechanics.
- Ideal for athletes looking to improve functional strength and power.
Programming Landmine Exercises for Optimal Back Growth
To maximise muscle hypertrophy, landmine exercises should be programmed strategically within a training split. The American College of Sports Medicine (ACSM, 2009) recommends a rep range of 6-12 for hypertrophy, with progressive overload applied consistently.
Example Back Day Routine Incorporating Landmine Exercises:
- Landmine Deadlift to Row – 4 sets of 8-10 reps
- Landmine Meadows Row – 3 sets of 10-12 reps per arm
- Landmine Row – 4 sets of 8-12 reps
Conclusion
Landmine exercises are an excellent way to develop a wide, thick back while minimising lower back strain. By incorporating movements like the landmine row, Meadows row, and landmine deadlift to row, lifters can target multiple muscle groups efficiently. These exercises offer a safer, joint-friendly alternative to traditional barbell lifts while promoting progressive overload and functional strength. Implementing them into a well-structured training programme can lead to significant improvements in back hypertrophy and overall athletic performance.
Key Takeaways
| Exercise | Primary Muscles Worked | Key Benefits |
|---|---|---|
| Landmine Row | Lats, traps, rhomboids, rear delts | Enhances back thickness, reduces lower back strain |
| Landmine Meadows Row | Lats, rear delts, obliques | Improves back width, strengthens stabilisers |
| Landmine Deadlift to Row | Upper and lower back, glutes, hamstrings | Builds explosive strength, reinforces hip hinge |
Bibliography
- ACSM (2009) Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), pp. 687-708.
- Andersen, L.L., Magnus, C.R., Nielsen, M. & Aagaard, P. (2006) Neuromuscular Adaptations to Unilateral vs. Bilateral Strength Training Exercises. Scandinavian Journal of Medicine & Science in Sports, 16(3), pp. 176-182.
- Gentil, P., Fischer, B. & Martorelli, A.S. (2017) Effects of Resistance Training Frequency on Hypertrophy and Strength in Trained Individuals. Journal of Strength and Conditioning Research, 31(7), pp. 1871-1877.
- Lehman, G.J., Buchan, D.D., Lundy, A., Myers, N. & Nalborczyk, A. (2004) Variations in Muscle Activation Levels During Traditional Lat Pulldown Exercises vs. Free-Weight Rowing Movements. Journal of Strength and Conditioning Research, 18(3), pp. 637-643.
- Schoenfeld, B.J. (2010) The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), pp. 2857-2872.
