Meadows Row

Setup

1. 01Anchor a barbell in a landmine and load small-diameter plates on the free end.
2. 02Stand perpendicular to the bar with a staggered stance, inside foot forward.
3. 03Hinge at the hips and take an overhand grip on the thick end of the sleeve.
4. 04Brace the free forearm on the lead thigh for support.

Execution

1. 01Pull the elbow up and out at roughly 45 degrees from the torso.
2. 02Drive the shoulder blade back as the plates approach the ribs.
3. 03Lower slowly, letting the shoulder blade protract for a deep stretch.
4. 04Finish the set, then walk around the bar and repeat on the other side.

Checkpoints

• -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.

Common mistakes

• -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.