Trunk rises to assist the row
Hip extension generates momentum; mid-back muscles underloaded.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗Pull · Upper Body
Landmine Row
Coaching cues
- One end of the bar anchored; hinge to 45 degrees; grip the sleeve end with both hands or one
- Row the bar to the lower abdomen — elbows drive straight back
- The arc of the landmine naturally keeps the bar close to the body
- Scapulae retract fully at the top; pause 1 second
Common faults 2
Elbows flare wide — becomes a rear delt fly
Wide elbow path shifts load from the lat and rhomboids to the rear deltoid.
Overactive muscles
Posterior deltoidUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗