EXERCISE: Gym Workouts Oct.12, 2023 - Landmine Rows and Wide Grip Lat Pulldowns

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EXERCISE: Gym Workouts Oct.12, 2023 - Landmine Rows & Wide Grip Pulldowns


Hi friends,

How are you doing? Doing ok? How's the weather? 

Trust you're doing well. And if not, hang in there. The storm will pass. As the word of encouragement goes:

When you pass through the waters, I will be with you; And through the rivers, they shall not overflow you. When you walk through the fire, you shall not be burned, Nor shall the flame scorch you. (Isaiah 43:2)


Today Dax Fitness got us doing landmine rows and wide-grip lat pulldowns. Landmine is quite a catchy name, don't you think so. 

Landmine One-arm row

When I first came across landmine workouts, I thought they were explosive devices. 

I mean who can blame me for assuming that?

In a forum, people were asking genuine questions about landmine exercises, but many people were not familiar with them. 

Some of the answers in the forum are quite hilarious, such as:

Q: What are the best landmine exercises?

A: Well any landmine can be outrun because the mines don’t move. However, once they detonate you cannot outrun the explosion.

What a joke!

Landmine workouts are a type of strength training that is performed with a barbell that is attached to a landmine base.

The landmine base allows the barbell to move in a variety of directions, which makes it possible to target a wide range of muscle groups.

Landmines are a niche item in the world of weightlifting, but they are also incredibly versatile.

They can be used to perform exercises that target the arms, back, shoulders, hips, and legs.

This makes them a challenging and effective workout for people of all fitness levels.

Landmine One-arm Row

Anyway, here're the lineup of the workouts. As usual, all 4 sets of 15 reps each.

  • Landmine One-arm Row 5 》10 》15kg
  • DB Bendover One-arm Row 15kg
  • Wide-Grip Lat Pulldown 76.5kg
  • DB Ski 2x10 》12lbs
  • BB Bend Over Mid Row 10 》15 》20kg
  • DB Bend Over Mid Row 2x20lbs 》12.5kg

I thought I could do 84kg on wide-grip lat pulldowns. I failed to maintain proper form by keeping my chest up.

Here's the video:

Wide-Grip Lat Pulldowns 84kg

My chest was drooping, which meant I was using my biceps to pull the weight down, rather than my lats. 

I scaled down the weights to 76.5kg and focused on keeping my chest up throughout the entire movement. It was much better.

Here's the video:

Wide-Grip Lat Pulldowns 76.5kg


Then we took out the Yoga Mats and complete the session with the following:
  • Plank 2sets of 30seconds
  • Leg Raise Crunch 2sets of 30seconds
  • Bicycle Crunch 2sets of 30seconds
  • Butterfly Crunch 2sets of 30seconds
  • Butterfly Bicycle Crunch 2sets of 30seconds
  • V-sit Bicycle Crunch 2sets of 30seconds
And here's the cool video I've compiled for your viewing pleasure:


On wide-grip lat pulldowns, here's a read-up about their benefits:
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Wide-grip lat pulldowns have a number of benefits, including:
  • Increased lat activation: A wide grip places more emphasis on the lats, especially the outer portion of the muscle. This is because the wide grip stretches the lats more at the top of the movement, and also requires the lats to work harder to bring the weight down.
  • Improved pull-up strength: Wide-grip lat pulldowns are a great way to improve your pull-up strength, as they work the same muscles and use a similar movement pattern.
  • Reduced biceps engagement: A wide grip reduces the engagement of the biceps, which allows the lats to work harder. This can be beneficial for people who are trying to isolate and train their lats more specifically.
  • Improved posture: Wide-grip lat pulldowns can help to improve posture by strengthening the upper back muscles. This can help to reduce rounded shoulders and improve the overall appearance of the back.

In addition to these benefits, wide-grip lat pulldowns are also a relatively safe and easy exercise to perform. They can be done by people of all fitness levels, and there is a low risk of injury.


_____________________

Till our next session, remain steadfast and stay motivated!

Fitfully yours, Gary

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡
Visit fit40strong.com/landmine


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For any inquiries or tips you'd like to share, don't hesitate to reach out to us at contact@fit40strong.com. 




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