라이브러리로시작 
끝 
운동 라이브러리
Meadows Row
A one-arm landmine row popularized by John Meadows, using an overhand grip on the thick bar end to hammer the upper lats, rear delts, and grip with a strict stretch-heavy range.
등바벨Horizontal pull
주동근
광배근능형근
협응근
후면 삼각근중부 승모근전완이두
장비
바벨
패턴
Horizontal pull
준비 자세
- 01Anchor a barbell in a landmine and load small-diameter plates on the free end.
- 02Stand perpendicular to the bar with a staggered stance, inside foot forward.
- 03Hinge at the hips and take an overhand grip on the thick end of the sleeve.
- 04Brace the free forearm on the lead thigh for support.
수행
- 01Pull the elbow up and out at roughly 45 degrees from the torso.
- 02Drive the shoulder blade back as the plates approach the ribs.
- 03Lower slowly, letting the shoulder blade protract for a deep stretch.
- 04Finish the set, then walk around the bar and repeat on the other side.
체크포인트
- -Hips stay hinged; the torso angle does not pop up.
- -The elbow flares more than a dumbbell row; that is intentional.
- -Full protraction at the bottom of each rep.
- -The thick grip stays secure without the wrist rolling.
흔한 실수
- -Standing too upright and shrinking the range of motion.
- -Using torso rotation to swing the weight up.
- -Loading large plates that hit the floor and cut the stretch.
- -Letting grip failure end sets before the back is trained; use straps if needed.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps per side; the stretch position rewards moderate loads.
- -Use 25 lb or 10 kg plates to maximize range of motion.
- -Straps are standard here because the fat sleeve taxes grip before the lats.