A coach walks through T-bar row form using a landmine setup, starting with equipment choice like 5 kg plates for full range of motion. Key cues: plant your heels, spread your knees to lock hips, pull your lats into the underpants, and keep the line of force in your upper back.
The correct way to do a T-bar row using a landmine setup. We've got Kristen here and we're going to be using the prime handles. So the first thing I want to say about using the prime handles is ensure you have the correct handles in the correct position. So there is a left and a right to the prime handle. So always make sure that you check that before setting up. So the other consideration is you want to look at the plates that you're using. We've got a 5-kilo plate which still enables quite a great range of strength or great range of motion. If you're using bigger Olympic plates, it's going to cut down the range of motion. But also additionally, if you want to get that full stretch through the lat, you may need to elevate. So we've got the blocks out to give her a little bit of height so that way she can fully stretch into position. So away we go. Now, when I'm setting this up with a client, as with every exercise, the first consideration we're going to make is for stability. So we're going to start from the ground up. I'm going to get you to plant your heels into the floor, spread your knees. Now, when we spread the knees, what happens is the hips becomes stable. Then we want to— a cue in the mid-back, I want her to push her sternum up so her whole spine is now super, super stable. Now in that position, I want you to row. Beautiful. Now when she rows, one of the cues I'm going to use is going to put my hand in the middle of her back, and I want your back to cover my hand. That's perfect. Squeeze. To get a little bit more out of this exercise, I'm going to cue her to pull her lats into her underpants. So bring this down and squeeze. What you want to watch for, and you saw her do it just a little bit, is she's starting to get more upright. So we're going to get over it, over it, over it. So a little bit more there. Stay right over and squeeze. That keeps the line of strength completely in the upper back. Perfect.
