Today’s blog post is going to be short but I want to share two cool exercises with you that I think you might really like. Both combine the landmine single leg RDL, my favorite version of the single leg RDL which I first introduced HERE about two years ago, and the landmine row.
1. Single Leg Landmine Rows
Stand perpendicular the landmine with the bar in your inside hand. Whichever hand is the bar is in, extend that leg back as you do a single leg RDL, so the outside leg is the working leg. Hold the bottom position of a single leg RDL as you perform single arm rows. The key is to keep your torso and hips steady as you row.
I’ve tried similar versions of this exercise using kettlebells, cables, and barbells, and why those are all okay, this feels much better to me.
2. Landmine Single Leg RDL/Row Combo
This is similar to the first exercise, only here you’re doing a single leg RDL on every rep.
Stand perpendicular to the landmine with the bar in your inside hand. Whichever hand is the bar is in, extend that leg back as you do a single leg RDL, so the outside leg is the working leg. Once you’re in the bottom position of the single leg RDL, perform a row, making sure to keep your torso and hips steady as you do. After you’ve completed the row, return back to the starting position by performing the concentric portion of the single leg RDL and then repeat for the desired reps.
With both exercise variations, you won’t be able to handle as much weight as you would for regular supported landmine rows or regular landmine single leg RDLs without the row, so take that into account. They’re both great for hip and core stability though, so treat it as more of a stability exercise than a strength exercise in your programming. You’ll feel your glutes working leg crazy. The latter version also works great near the end of a workout done lighter for more of a metabolic effect.
I could say more about why I like these exercises, but a) I have to run to work now and b) you probably wouldn’t read my rationale anyway. Just try them out for yourself and let me know what you think. I like them and so far the feedback from my clients has been really good, so hope you like em’ too.
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