You’d be hard pressed to find another piece of equipment as awesome as the landmine. Space-efficient, time-efficient, applicable, user-friendly…the benefits are ongoing.
One of the things I love about the landmine are all of the combos/pairings/supersets/whatever you wanna call ’ems at your disposal in one convenient place.
Here’s one of my new favourite pairings for the back. It’s seriously awesome.
A1. Single Leg RDL
A2. Bench-Supported Meadows Row
This superset targets all the major muscles of the posterior chain: hamstrings, low back, glutes, lats, and mid traps. The thick handle of the barbell adds an element of grip work into the equation as well.
Another bonus is that both exercises in this superset are relatively even in terms of weight distribution. You could probably handle more load on the single leg RDL than the row, but even still, just use smaller plates and slide a couple off between exercises.
Do 3 sets of 8-10 reps for each exercise on each side. Not that it’s a huge deal, but try to perform both exercises on one side before switching to the other.
Example: 8 RDL’s on your right leg then 8 bent over rows with your right arm. Then do both on the left.
Conversely, if you find it tedious to move the bench between exercises, finish the RDL’s on both sides first before doing the bent over rows.
Note: If you have trouble holding on to the barbell, there are handle attachments you can get that make it easier to hold (this is a common issue for women or people with smaller hands so this piece of equipment can be very useful).
You can see an example here (I’m not affiliated with this company at all in any way).
Try it out and let me know what you think!