Landmine Bent over Row with V-bar plate loaded

Instructions

1
Stand with feet hip-width apart, holding a barbell across your upper back with both hands gripping the bar securely. Keep your chest up, shoulders back, and core engaged with a neutral spine.
2
Position feet shoulder-width apart with toes pointing slightly outward. Ensure the barbell is centered on the upper trapezius, not on the neck. Maintain a firm grip with slight bend in elbows.
3
Initiate the descent by breaking at the hips and knees simultaneously. Lower your body by pushing hips backward while bending knees, maintaining an upright torso. Descend until thighs are parallel to the ground or slightly below, keeping weight in heels.
4
Drive through heels to extend hips and knees simultaneously, returning to standing position. Maintain neutral spine throughout. Squeeze glutes at the top of the movement before beginning the next repetition.
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESQuadriceps, Hamstrings, Erector Spinae, Adductor Magnus
EQUIPMENTBarbell
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Landmine Bent over Row with V-bar plate loaded because it challenges the Gluteus Maximus through a dynamic range of motion. By relying on Barbell, it reinforces proper movement patterns and builds robust strength in the Back region.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

If you feel this primarily in your joints rather than the Gluteus Maximus, instantly lower the weight and readjust your Barbell setup.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Quadriceps, Hamstrings, Erector Spinae, Adductor Magnus to maintain control of the Barbell.

Beginner Tips

If you are new to the Landmine Bent over Row with V-bar plate loaded, focus on mastering the movement pattern with zero weight before adding Barbell.

Frequently Asked Questions