Meadows Row

The unilateral landmine row that hammers each lat through a huge stretched range.

Setup

1. Stand perpendicular to a landmine bar, hinge over the end.
2. Overhand grip on the bar sleeve, opposite hand on your knee.

How To Do It

1. Row the bar end up toward your hip, elbow high and wide.
2. Big squeeze at the top.
3. Lower into a deep lat stretch, letting the shoulder blade travel.

Breathing

Exhale rowing up.

Common Mistakes

• Rowing too low and narrow — the elbow drives high on this one.
• No stretch at the bottom — let the shoulder reach forward.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.