@@WolfCoaching I'm the guy who sent vid to you on Instagram doing it with a deficit a couple weeks back, not sure if u remember it, I looked really skinny in it tho (because I am)
There's even one more benefit. When the hands take a grip closer to each other, the shoulders are pulled forward and also inwards, further increasing the stretch on the mid back/delts
You don’t want to increase ROM. Using 45s allows you to overload the stretch portion of the moment, which seems to be the better option. Arnold and others were doing these stretch focused T-bar rows, and science is just now catching up.
Another similar movement is a single arm T-bar row. Similar to a Meadows row, but with the body parallel to the bar instead of perpendicular. Meadows also introduced me to those. He was the best.
I have always had a stubborn back, but Meadows Rows became revolutionary to my back training. They are my main back movement. Ever since incorporating them I have tried to find ways to experiment with landmine work. I think I may have even invented a landmine delt variation that has replaced lateral raises for me.
There are easy ways to get around the getting into position issue. I load mine on a step ladder or even a pin on my cage. Another great exercise is using a landline for belt squats. Also single arm rows or rear delt Rows Meadows style.
I love the landmine/T-bar. It's incredibly versatile. My current favorite movements are rows (both one and two handed) and Viking presses. Squats, one or 2 arm shoulder presses and even easy, close/neutral grip deadlifts are great. Clean and presses are fun as are old-fashioned squat thrusts. Lots of options for body part specific or more whole body movements. It's definitely one of my go-to pieces of equipment.
To circumvent the set-up issue for landmine pressing (kneeling or standing), use a plyo box and some mats on top to adjust the height. Better than trying to awkwardly hoist a shitload of weight above your face.
How about the Meadows row then? Won't it be an even better option for the upper back? Also, how about doing the landmine rows deadstop? Will this affect hypertrophy as compared to doing them without touching the ground?
If you let the bar drop to the ground, you rest at the point where the lift gives the most hypertrophy. So it's probably best to keep the muscles under tension while they're at the longer muscle length.
I just don't like the landmine t-bar row compared to a chest supported version. It definitely has a great resistance curve but I feel like many machines make for a better option. Great for a home-gym though
I like both. My issue over the years has been that depending on the chest supported machine, there can be a lot of pressure on the diapahram which really affects breathing. I also like that the t-bar requires more core strength. That being said, they are both excellent exercises and I have incorporated both over the last 45 plus years of training.
Tip for extra ROM on land mine rows. If you have “suspension straps” which are often sold with grip training handles and accessories, or tie two loops at the end of short rope or nylon webbing, you can slide the strap on the sleeve first, then your plates, then attach your grip handle to that strap. It adds around 4 inches of suspension so the plates no longer hit your torso. But you’ll be more upright so you may need to stand on mats or some elevated platform
Were the bar-attachment made adjustable (instead of fixed at the floor) ... it'd lengthen the arc where you move the load at a 1:1 ratio vs the cosine, vs fixed, in which the weight is raised less than the distance it is moved.
My gym has a chest supported T-Bar Row and you can get your elbows far back behind your body with the attachment at the top. That machine is fucking amazing.
Came here to say this. Chest supported t-bar rows are even better, because of factors Milo said in the video + added stability to allow for more focus on the stretch.
I notice that the trajectory isn't ideal since the exercise arc tends to promote elbow flexion, even though the resistance curve is better than with free weights.
The Landmine Sissy Squat and Landmine Reverse Nordic are pretty cool, the arc can fit the movement and they make a pretty unstable movement more stable because you push into the landmine.
Theoretically I agree, but the rom is too small for the resistance curve to be truly lengthened biased. That said I really dig the T Bar Landmine Row, it can be a great replacement when the Bent Over Row gets stale.
Def one of my favourites for back, coupled with loaded Aus ring rows. Range of motion actually depends on the grip attachment and plates though… I’ve got the Rogue variant which works pretty well.
I am a big fan of the landmine. After experiencing some of the challenges of getting into position, I invested in a stand. It makes it much easier to start and finish those movements like the press, squats, etc. They can run you about $200, but it greatly increases the versatility of the landmine.
Great video! I've been looking for other row variations, and i haven't done this variation since my 'bro' days lol. I'll try it out when I start massing again!
nterestingly, I thought about this exercise today. And here's your film! I also thought about the landmine press, where I think we can stretch the shoulder muscles more than with a typical OHP if we let the bar go lower (I remember that John Meadows recommended such a modification)
Epic video brother! 🙌🏻 I’ve been a huge advocate of Landmine Work for ages for these exact reasons! I’ve got a tonne of incredible lifts & planning on making a series sometime in the near future to compliment all of the Lengthened Position/Partials research emerging. I’ll be sure to reach out & share some shit with ya 🤘🏻
This touched on something I’ve wondered about recently, which is given an exercise/movement pattern such as a squat or press that is already most challenging in the lengthened position, if you’re designing some kind of machine variation is it better to try to “even out” the resistance curve, or to just make it even more lengthened biased even at the expense of overall “feel” and potentially leaving the shortened range understimulated. Based on this video it sounds like you would just go for the lengthened bias regardless. I also have a plate loaded leg extension/curl machine that I hook up to my cable tower for resistance. I can make it so the cable starts out perpendicular to the weight arm so it’s hardest in the lengthened position, but then it feels very light at the contracted position to the point that it’s almost awkward… so I usually have it start at 45 degrees to “even out” the curve and feel more like a commercial unit. Should I just go full lengthened bias and just do partials? I already do a few post-failure partials at the end but I don’t really enjoy full sets of lengthened partials tbh.
Really daft question - with respect to the loading issue of rows could you not modify the moment arm of the exercise by taking a step back towards the landmine? To allow you to exert more force? Since you would be moving away from the centre of mass.
T-Bar/Landmine lateral raises were the exercise that immediately came to mind, but wouldn't a landmine set-up be no better than traditional free weights as the shoulder abduction moment arm is negligible in the stretched position. So even the weight is heaviest at that point of the ROM, it's not producing anywhere near as much torque about the shoulder joint to lift against.
I wonder what is better. A lenghten biased exercise exercise Like the tbar or an short biased like the inverted row but go to complete failure with partials at the end
It's going to be interesting to see more machines and devices that emphasize resistance in the lengthened position. What do you think about using a suspensiong trainer like TRX with a weighted vest to achieve a similar resistance curve? You can achieve extra deep stretches with rows and pushups with these too.
+1 I think landmines are very underrated in yt fitness, blame Seedman probably - as you say very practical. Even somebody who doesn't have space for a bench can potentially justify a landmine and a shortish barbell. No that's not going to replace a bench and a rack, but it opens up a lot of possibilities for at least GPP, maybe sneaking in a bit of power training, or a bit of extra back work at home, that oblique work you never quite get round to doing etc etc. And yeah any pulls which aren't heavy in the short are pretty invaluable.
I wonder if there is anything to the technique you see in some of the classic bodybuilders when using the T-bar row. They use a lot of momentum/body english using heavy weight where the tension through the back is maximized in the lengthened position. It's a dynamic/explosive lengthened partial. Any thoughts Milo?
It really seems like in the Strength Training and Sports Science realm, there’s not really any scientific discovery, just scientific validation. Methods can be tried and practiced for decades before a study is done to ‘validate’ that method
That's not to say that any novel method that hasn't been validated is better than the research base. For every method that is validated there is one that is debunked (e.g Peak Contraction/Shortened Partials) You're still going to be better off in most cases following what has been proven to be effective.
What do you think of pushups for this? I've been doing deficit ring push ups and have found the same lengthened biased effect you're talking about accept your body is the leaver. You can also do it on Parallettes for greater stability. The only issue I suppose would be loading but I guarantee if you use a good tempo and really milk the stretch bodyweight is good enough for 90% people.
Hey Milo, with the studies you're talking about, how strict were they on depth? Are we talking like they're making subjects go as deep as possible and that's where the most muscle growth is, or is it like as long as you hit 90% depth you're good? Just wondering what the difference would be when sinking those last few inches into a stretch with a slightly lighter weight Vs going to 90% depth with a slightly heavier weight. Or lengthened partials going from 90% depth to 60% and back Vs 100% to 70%. Thanks!
I will try these out, we have a good machine at the gym for t-bar rows. I actually can't do barbell rows. They always feel like shit. Dumbbell rows work great though, so that is all I really used.
you’ll still be putting comparable forces in your hands that you would in a normal deadlift. ergo similar fatigue from grip/axial load. different from say a goodmorning where the lbs of axial load are less. so more of a hack for home gym chads with not enough weight if anything
Is this split for a week okay in terms of hypertrophy Push 1- full rom Pull 1 - full rom Legs 1 - full rom Push 2 - lengthened partial Pull 2 - lengthened partial Legs 2 - lengthened partial Please reply
Twice per week or more. Check 6 days per week. If you can stick to it it's great. Check Intensity and Volume. You have a lot of option obviously. Check
@@Mhtcet-es8szYou don't really need to have a whole day dedicated to lengthened partials (In my opinion) Just pick full ROM exercises that bias the lengthened position.
Interesting. Watching the new 6 Nations docuseries on Netflix I dissapointed to see the players doing bizarre exercises like kettle bell rows with chains, where the resistance is hardest in the shortened position and i was struggling to think of a good exercise thats hardest in the lengthened position.
I'm not familiar with the docuseries you're referring to, but assuming this is 6 Nations rugby there is a good reason for that. In a lot of sporting contexts, the ability to produce high forces in shortened positions can be critical, as well as the ability to accelerate through a movement which shortened position biased exercises facilitate.
I’m still wondering why I’ve not seen any landmine exercises in the RP app in any category. I know the app is not your baby but throw some shade on Dr Mike for us home gym guys 😅
It somehow triggers me, that there was never used a T-bar in the video. Always just the landmine without the T attachment. It doesn’t affect the content, but it triggers me…
Was about to post the same thing 😂 That was a close-grip landmine row with no T-Bar in sight ^^ And i prefer the chest supported machine version, doesn't gas me out so much on higher reps. Do love the resistance curve
breathe slowly man...try to regain control 😅 but youre right, this became very much a video about the t bar move, not the t bar equipment, which does not have the same limitations as a landmine.
i personally think the landmine is best used for metabolic work, or for rehabilitative purposes or maybe even for beginners, just like you mentioned. however, I do not think that you are considering the internal mechanics of the joint in order to determine if it is appropriate to even choose a lengthened bias resistance curve exercise. In many cases an exercise is already lengthened bias because of the joint mechanics. A row, is the opposite, most rows unless you have a resistance profile biased toward the lengthened, are going to be shortened bias These are scenarios where a landmine may be very advantageous. however, this is the opposite in a press (or squat, or deadlift), where most presses in a gym are naturally going to be lengthened bias, it doesn't make sense to bias an already lengthened bias exercise to more biased, because it will just compromise the exercise quality. For instance on a goblet squat, you are losing leverage as you squat anyway which is by definition a lengthened loaded exercise , to then have a landmine which is getting even heavier as you get to the bottom just make it a worse exercise in general. similarly but different, in the landmine lateral raise the barbell is getting heavier at the bottom, but it isn't in a range of motion that would load the deltoids effectively, as the bar gets lower to the ground, the resistance arm to the shoulder is smallest, so you really aren't loading the lengthened position much at all, unless there's a tremendous amount of momentum present which you could also accomplish easily with a dumbbell and have a healthier range of motion. The Overhead press with a landmine is also another example of where the internal mechanics of the joint dictate it is already a lengthened bias exercise meaning the bottom position is your weakest position,, and an optimal loading scenario would most likely be something that increases the load as you get closer to the top not the bottom. This is not to say these exercises can't be good, but I would use them more for beginners or for rehab purposes. There are other benefits to the landmine. it can be a more stable exercise choice than a free weight, so you can focus more on the activity at hand, which can be used advantageously in a variety of scenarios. Thanks for your videos, Ive been interested in your content for a while and hope you dont mind the additional discussion. thanks.
LAST NIGHT I spent 20 minutes raving about how much I love landmine / Tbar movements to my wife. I didn’t know you were watching me, Milo … but I’m okay with it.
Definitely awkward to setup with heavier weight.. I tried kneeling land mine incline press with 90lbs before and lost grip while trying to get my hands right… obviously the weight fell and landed on my thigh, left a nice bruise lol.
Probably just deadlifts. Had the same obvious effect to me as lateral raises did when all I did was overhead press before. Used to train lower back with the machine only. Deadlifts definitely grew the erectors all the way up.
@@ew-zd1th 1. Barbell rows contribute to your deadlift because you are holding yourself in a similar position 2. The moment arm to the force from your back is larger on the barbell row making it more demanding on your erectors.
@@WolfCoaching Maybe at a young age we used heavy weights with a smaller range of motion, now we try to use the smallest effective weight possible to relieve the joints and spine)
what makes this lengthened? to me it looks like you only go part way lengthened unless elbows are raised to stretch lat. It does appear better that bb row because of better force curve match, but if you lean forward on machine row, it seems to better lengthen lat. wdyt? Like your content.
You can go single handed on the landmine row for a little bit of extra rom on the shortened position. Just stand to the side of the barbel (Insert meme of the black dude pointing at something with both hands, insinuating the simplicity of the subject, you know, the guy that met C.Ronaldo? Also, not to be confused with that other black dude pointing at his head with a sinister small, different meme)
I usually stand on a couple of 45 lbs bumper plates to lengthen the range of motion on the t-bar row. Also load smaller plates at the bottom and stack the heavier weights on top to give more ROM. Does that defeat the benefit of it being a lengthen partial biased exercise?
Gotta be smarter than the equipment you’re using. Add a barbell sleeve extending attachment then take the close grip attachment underneath it. Keeping all the weight behind you which will no longer limit ROM and eliminates lower back strain.
Mr Wolf I appreciate your dedication . But I have an issue With all published studies. #1 the participants always never know how to lift proper. Example; I lifted for 30 years, and never learned to lift proper till I discovered Mike with Wycked Training on youtube. So until hypertrophy studies are conducted on actual well seasoned bodybuilders, I call this junk science. PROVE ME WRONG! Don't get me wrong, you are very intelligent and make a lot of great points
Goblet squats and barbell rows don't have much of a resistance curve. Pretty much straight up and down. And if you wanted to do either as partials you can just do that. Do you have actual scientific studies on tbar rows? Cause it sounds like you're reaching here.
Would highly recommend for sldl too, it's a great tool
I've never tried it, but it sounds pretty interesting!
@@WolfCoaching I'm the guy who sent vid to you on Instagram doing it with a deficit a couple weeks back, not sure if u remember it, I looked really skinny in it tho (because I am)
I am planning on using the landmine with belt/straps to do squats in my homegym. I would need to stand on boxes to get the deep stretch.
Going to try this next week, can't wait.
There's even one more benefit.
When the hands take a grip closer to each other, the shoulders are pulled forward and also inwards, further increasing the stretch on the mid back/delts
🥵
On a more serious note, you can increase the ROM for T-bar rows by stacking 25 lb plates rather than 45s.
Or you just use a attachement.
I'm assuming that's why he was using several 2.5 pounders in the video
or use two platforms
There's literally no space. I need a barbell attachment so bad. But I can't find it anywhere.
You don’t want to increase ROM. Using 45s allows you to overload the stretch portion of the moment, which seems to be the better option. Arnold and others were doing these stretch focused T-bar rows, and science is just now catching up.
Also meadows rows are fantastic 🙌🏼
Meadows rows are the greatest back exercise I've ever done. They are my main back movement.
Another similar movement is a single arm T-bar row. Similar to a Meadows row, but with the body parallel to the bar instead of perpendicular. Meadows also introduced me to those. He was the best.
+1 for meadows row, just started doing them again
Thanks for reminding me about these. I don't know why I ever got away from doing these.
@@DCJayhawk57thats basically a more lat focused t bar row absolutly great
I have always had a stubborn back, but Meadows Rows became revolutionary to my back training. They are my main back movement. Ever since incorporating them I have tried to find ways to experiment with landmine work. I think I may have even invented a landmine delt variation that has replaced lateral raises for me.
The long journey of science leads us back to what the old school were saying and doing in the first place.
There are easy ways to get around the getting into position issue. I load mine on a step ladder or even a pin on my cage. Another great exercise is using a landline for belt squats. Also single arm rows or rear delt Rows Meadows style.
I have a chest-supported T-bar row at my gym, the stretch is fantastic especially when you allow thoracic flexion and scapular protraction
I love the landmine/T-bar. It's incredibly versatile. My current favorite movements are rows (both one and two handed) and Viking presses. Squats, one or 2 arm shoulder presses and even easy, close/neutral grip deadlifts are great. Clean and presses are fun as are old-fashioned squat thrusts. Lots of options for body part specific or more whole body movements. It's definitely one of my go-to pieces of equipment.
Here before ‘bros were right’ comments
Bros are 100% up and decades ahead of tEh sCieNcE
Mike mentzer was right tho
@@xavierayayaell546 ur right just gonna do german volume training and focus on the shortened partials. 💪
When have they ever been wrong😮💨
You must learn to accept that you were wrong when you are even if the other group has their wrongs as well.
To circumvent the set-up issue for landmine pressing (kneeling or standing), use a plyo box and some mats on top to adjust the height. Better than trying to awkwardly hoist a shitload of weight above your face.
How about the Meadows row then? Won't it be an even better option for the upper back? Also, how about doing the landmine rows deadstop? Will this affect hypertrophy as compared to doing them without touching the ground?
If you let the bar drop to the ground, you rest at the point where the lift gives the most hypertrophy. So it's probably best to keep the muscles under tension while they're at the longer muscle length.
I just don't like the landmine t-bar row compared to a chest supported version. It definitely has a great resistance curve but I feel like many machines make for a better option. Great for a home-gym though
I like both. My issue over the years has been that depending on the chest supported machine, there can be a lot of pressure on the diapahram which really affects breathing. I also like that the t-bar requires more core strength. That being said, they are both excellent exercises and I have incorporated both over the last 45 plus years of training.
Chest-supported t-bar row seems like it would be a little bit better option, that way you don't have to engage your core and lower back.
On the other hand, one of the good things is that it does exactly that, helps you train core and lower back.
Yeah lets not use a part of our back in a back exersice
Clown
You should really try meadow's row if you haven't already!
Tip for extra ROM on land mine rows. If you have “suspension straps” which are often sold with grip training handles and accessories, or tie two loops at the end of short rope or nylon webbing, you can slide the strap on the sleeve first, then your plates, then attach your grip handle to that strap. It adds around 4 inches of suspension so the plates no longer hit your torso. But you’ll be more upright so you may need to stand on mats or some elevated platform
Superb content as always good sir! This has validated my decision to start trying out landmine lateral raises.
the only data you need on the tbar row to know its worth doing is that ronnie coleman did them.
Were the bar-attachment made adjustable (instead of fixed at the floor) ...
it'd lengthen the arc where you move the load at a 1:1 ratio vs the cosine,
vs fixed, in which the weight is raised less than the distance it is moved.
My gym has a chest supported T-Bar Row and you can get your elbows far back behind your body with the attachment at the top. That machine is fucking amazing.
Came here to say this. Chest supported t-bar rows are even better, because of factors Milo said in the video + added stability to allow for more focus on the stretch.
I will change gym soon just because my gym does not have chest supported row
Yes, unfortunately, these machines make the weight much less at the top.
I notice that the trajectory isn't ideal since the exercise arc tends to promote elbow flexion, even though the resistance curve is better than with free weights.
The Landmine Sissy Squat and Landmine Reverse Nordic are pretty cool, the arc can fit the movement and they make a pretty unstable movement more stable because you push into the landmine.
Just did Meadows rows today on my upper day. The resistance curve makes a big difference.
Theoretically I agree, but the rom is too small for the resistance curve to be truly lengthened biased. That said I really dig the T Bar Landmine Row, it can be a great replacement when the Bent Over Row gets stale.
Having done them extensively, there's a pretty noticeable difference at the top and bottom of the rep.
@@Delta3angle agree, the top is harder
@@JuliusCaesar103 False, it is easier
What is your opinion on the chest supported TBar Row?
Anyone familiar with John Meadows is very familiar with this. One of his signature exercises, the Meadows row, is legendary 🙌
Def one of my favourites for back, coupled with loaded Aus ring rows.
Range of motion actually depends on the grip attachment and plates though…
I’ve got the Rogue variant which works pretty well.
I am a big fan of the landmine. After experiencing some of the challenges of getting into position, I invested in a stand. It makes it much easier to start and finish those movements like the press, squats, etc. They can run you about $200, but it greatly increases the versatility of the landmine.
Good and informative but its better if we can see the muscles that are beeing activated during the exercises. Don't be shy! 🏆
Great video! I've been looking for other row variations, and i haven't done this variation since my 'bro' days lol. I'll try it out when I start massing again!
These did wonders for my back when i used a gym towel around the bar for better range of motion. Just grip can be a limiting factor tho.
At your suggestion in your video where you ranked back exercises I added these in, and nothing has made my back as pumped as landmines
I also do landmine row for back and sometimes press for upper chest
nterestingly, I thought about this exercise today. And here's your film! I also thought about the landmine press, where I think we can stretch the shoulder muscles more than with a typical OHP if we let the bar go lower (I remember that John Meadows recommended such a modification)
Epic video brother! 🙌🏻 I’ve been a huge advocate of Landmine Work for ages for these exact reasons! I’ve got a tonne of incredible lifts & planning on making a series sometime in the near future to compliment all of the Lengthened Position/Partials research emerging. I’ll be sure to reach out & share some shit with ya 🤘🏻
This touched on something I’ve wondered about recently, which is given an exercise/movement pattern such as a squat or press that is already most challenging in the lengthened position, if you’re designing some kind of machine variation is it better to try to “even out” the resistance curve, or to just make it even more lengthened biased even at the expense of overall “feel” and potentially leaving the shortened range understimulated.
Based on this video it sounds like you would just go for the lengthened bias regardless.
I also have a plate loaded leg extension/curl machine that I hook up to my cable tower for resistance. I can make it so the cable starts out perpendicular to the weight arm so it’s hardest in the lengthened position, but then it feels very light at the contracted position to the point that it’s almost awkward… so I usually have it start at 45 degrees to “even out” the curve and feel more like a commercial unit. Should I just go full lengthened bias and just do partials? I already do a few post-failure partials at the end but I don’t really enjoy full sets of lengthened partials tbh.
Those landmine lateral raises are a revelation! Thank you, good sir!
There’s another option for laterals where you start with the arm at your opposite pocket and raise across the body.
Really daft question - with respect to the loading issue of rows could you not modify the moment arm of the exercise by taking a step back towards the landmine? To allow you to exert more force? Since you would be moving away from the centre of mass.
FYI there’s a specialty bar from ROGUE that allows a longer range of motion and wider grip
How about a close grip row in the cable? Would fix the con of the plates hitting the chest, and will cause less overall (lower back) fatigue right?
Been lifting so long, we always improvised. Olympic bar, 100lb dumbbell , and v lat attachment placed in the corner. Old School landmine
T-Bar/Landmine lateral raises were the exercise that immediately came to mind, but wouldn't a landmine set-up be no better than traditional free weights as the shoulder abduction moment arm is negligible in the stretched position. So even the weight is heaviest at that point of the ROM, it's not producing anywhere near as much torque about the shoulder joint to lift against.
I've been doing Chest Supported T Bar Lever Rows for a while
They're great!
@WolfCoaching Yea, I've been really enjoying them! The one the commercial gym I go to uses is the by Arsenal, great machine
I like to increase the ROM/stretch by standing on a 45plate (for tbar row)
I wonder what is better. A lenghten biased exercise exercise Like the tbar or an short biased like the inverted row but go to complete failure with partials at the end
It's going to be interesting to see more machines and devices that emphasize resistance in the lengthened position. What do you think about using a suspensiong trainer like TRX with a weighted vest to achieve a similar resistance curve? You can achieve extra deep stretches with rows and pushups with these too.
+1
I think landmines are very underrated in yt fitness, blame Seedman probably - as you say very practical. Even somebody who doesn't have space for a bench can potentially justify a landmine and a shortish barbell. No that's not going to replace a bench and a rack, but it opens up a lot of possibilities for at least GPP, maybe sneaking in a bit of power training, or a bit of extra back work at home, that oblique work you never quite get round to doing etc etc. And yeah any pulls which aren't heavy in the short are pretty invaluable.
I wonder if there is anything to the technique you see in some of the classic bodybuilders when using the T-bar row. They use a lot of momentum/body english using heavy weight where the tension through the back is maximized in the lengthened position. It's a dynamic/explosive lengthened partial. Any thoughts Milo?
Thoughts on t-bar row on a belt squat vs a barbell? Been doing them recently on the belt squats, but would you recommend switching to a barbell?
It really seems like in the Strength Training and Sports Science realm, there’s not really any scientific discovery, just scientific validation. Methods can be tried and practiced for decades before a study is done to ‘validate’ that method
That's not to say that any novel method that hasn't been validated is better than the research base.
For every method that is validated there is one that is debunked (e.g Peak Contraction/Shortened Partials)
You're still going to be better off in most cases following what has been proven to be effective.
Wow I love this video thanks for the ideas
Cool, I have kind of forgotten about tbar rows myself
What do you think of pushups for this? I've been doing deficit ring push ups and have found the same lengthened biased effect you're talking about accept your body is the leaver. You can also do it on Parallettes for greater stability. The only issue I suppose would be loading but I guarantee if you use a good tempo and really milk the stretch bodyweight is good enough for 90% people.
I’ve always called this a landline row. I thought a T-Bar row was the chest supported machine where you lay down and grab the handles
Hey Milo, with the studies you're talking about, how strict were they on depth? Are we talking like they're making subjects go as deep as possible and that's where the most muscle growth is, or is it like as long as you hit 90% depth you're good?
Just wondering what the difference would be when sinking those last few inches into a stretch with a slightly lighter weight Vs going to 90% depth with a slightly heavier weight. Or lengthened partials going from 90% depth to 60% and back Vs 100% to 70%. Thanks!
you think it would be a good roattion with pendlay/BB rows?
I will try these out, we have a good machine at the gym for t-bar rows. I actually can't do barbell rows. They always feel like shit. Dumbbell rows work great though, so that is all I really used.
Most those cons are solved with a bar jackstand and landmine stand.
How is the chest-supported t-bar row for hypertrophy?
With regards to tbar vs barbell row , cant you just do barbell and skip the upper part of the rep ? Why is tbar superior in that way ?
Because the resistance curve is still better in the case of the t-bar!
Lever row good competition for landmine row, toughts?
T-bar row is Lat focussed right? And my gym has one with already a pronated grip? still good? thanks alot!
I just finished T-Bar rows 40min ago and now I watch a video about the T-Bar.
Have you heard of a lever deadlift? What do you think of the leverage concept getting more out of less weight
you’ll still be putting comparable forces in your hands that you would in a normal deadlift. ergo similar fatigue from grip/axial load.
different from say a goodmorning where the lbs of axial load are less.
so more of a hack for home gym chads with not enough weight if anything
Omg he actually talks about lengthened partials in every video😂
That's his niche. Why is it surprising?
It's what he studied for his PhD.
Weight training for older lifter recommendations. ?
Bottom stretch is where its at. From a science and strength based perspective.
Is this split for a week okay in terms of hypertrophy
Push 1- full rom
Pull 1 - full rom
Legs 1 - full rom
Push 2 - lengthened partial
Pull 2 - lengthened partial
Legs 2 - lengthened partial
Please reply
Twice per week or more. Check
6 days per week. If you can stick to it it's great. Check
Intensity and Volume. You have a lot of option obviously. Check
@@1m2ogaming every thing is in check I was just curious about range of motion
@@Mhtcet-es8szYou don't really need to have a whole day dedicated to lengthened partials (In my opinion)
Just pick full ROM exercises that bias the lengthened position.
So what about chest supported t-bar rows?
It's better. More stability, more versatile handles/grip, rom not affected
Yep! Probably an even better exercise on account of minimizing fatigue in the hip extensors.
Interesting. Watching the new 6 Nations docuseries on Netflix I dissapointed to see the players doing bizarre exercises like kettle bell rows with chains, where the resistance is hardest in the shortened position and i was struggling to think of a good exercise thats hardest in the lengthened position.
I'm not familiar with the docuseries you're referring to, but assuming this is 6 Nations rugby there is a good reason for that.
In a lot of sporting contexts, the ability to produce high forces in shortened positions can be critical, as well as the ability to accelerate through a movement which shortened position biased exercises facilitate.
I’m still wondering why I’ve not seen any landmine exercises in the RP app in any category. I know the app is not your baby but throw some shade on Dr Mike for us home gym guys 😅
It somehow triggers me, that there was never used a T-bar in the video. Always just the landmine without the T attachment. It doesn’t affect the content, but it triggers me…
Was about to post the same thing 😂 That was a close-grip landmine row with no T-Bar in sight ^^ And i prefer the chest supported machine version, doesn't gas me out so much on higher reps. Do love the resistance curve
breathe slowly man...try to regain control 😅
but youre right, this became very much a video about the t bar move, not the t bar equipment, which does not have the same limitations as a landmine.
i personally think the landmine is best used for metabolic work, or for rehabilitative purposes or maybe even for beginners, just like you mentioned. however, I do not think that you are considering the internal mechanics of the joint in order to determine if it is appropriate to even choose a lengthened bias resistance curve exercise. In many cases an exercise is already lengthened bias because of the joint mechanics. A row, is the opposite, most rows unless you have a resistance profile biased toward the lengthened, are going to be shortened bias These are scenarios where a landmine may be very advantageous. however, this is the opposite in a press (or squat, or deadlift), where most presses in a gym are naturally going to be lengthened bias, it doesn't make sense to bias an already lengthened bias exercise to more biased, because it will just compromise the exercise quality.
For instance on a goblet squat, you are losing leverage as you squat anyway which is by definition a lengthened loaded exercise , to then have a landmine which is getting even heavier as you get to the bottom just make it a worse exercise in general. similarly but different, in the landmine lateral raise the barbell is getting heavier at the bottom, but it isn't in a range of motion that would load the deltoids effectively, as the bar gets lower to the ground, the resistance arm to the shoulder is smallest, so you really aren't loading the lengthened position much at all, unless there's a tremendous amount of momentum present which you could also accomplish easily with a dumbbell and have a healthier range of motion. The Overhead press with a landmine is also another example of where the internal mechanics of the joint dictate it is already a lengthened bias exercise meaning the bottom position is your weakest position,, and an optimal loading scenario would most likely be something that increases the load as you get closer to the top not the bottom.
This is not to say these exercises can't be good, but I would use them more for beginners or for rehab purposes. There are other benefits to the landmine. it can be a more stable exercise choice than a free weight, so you can focus more on the activity at hand, which can be used advantageously in a variety of scenarios. Thanks for your videos, Ive been interested in your content for a while and hope you dont mind the additional discussion. thanks.
Isn't a one arm cable row way better because of the stretch you can get?
LAST NIGHT I spent 20 minutes raving about how much I love landmine / Tbar movements to my wife.
I didn’t know you were watching me, Milo … but I’m okay with it.
Definitely awkward to setup with heavier weight.. I tried kneeling land mine incline press with 90lbs before and lost grip while trying to get my hands right… obviously the weight fell and landed on my thigh, left a nice bruise lol.
Never really liked the conventional T-Bar Row. But for me doing a Meadows Rows on a T-Bar is awesome.
What would you choose for bigger erector spinae? A landmine row or a bent over row?
Probably just deadlifts. Had the same obvious effect to me as lateral raises did when all I did was overhead press before. Used to train lower back with the machine only. Deadlifts definitely grew the erectors all the way up.
Deadlifts and barbell rows.
@@user-he4ef9br7z why are barbell rows better than free tbar row?
@@ew-zd1th
1. Barbell rows contribute to your deadlift because you are holding yourself in a similar position
2. The moment arm to the force from your back is larger on the barbell row making it more demanding on your erectors.
For me T-BAR always had a very small range of motion, to increase it small plates were used😆
Well... the small range of motion may not be such a bad thing!
@@WolfCoaching Maybe at a young age we used heavy weights with a smaller range of motion, now we try to use the smallest effective weight possible to relieve the joints and spine)
Coming back from the gym after juicy t-bar rows, new vid about that uuuu astrology and stars with me
Thanks doc!
what makes this lengthened? to me it looks like you only go part way lengthened unless elbows are raised to stretch lat. It does appear better that bb row because of better force curve match, but if you lean forward on machine row, it seems to better lengthen lat. wdyt? Like your content.
the back muscles and rear delts and biceps are lengthened at the bottom, not the top
Fitnessindustry hate this Excercise
T- bar rows is the number 1 best back building exercise.
Let's gooooo. Wish there was some sort of repository or something for exercises and its relative effectiveness.
Hmmm.. wouldn't it be neat if there were an app that could do it all for you? MyoAdapt is coming soon!
It’s called a logbook
@@WolfCoaching will be there on day one 🫡👀
Give us a teaser! lmao. Will be there day one! 🫡@@WolfCoaching
Lengthened partials? What a very surprising twist that it was not, as i would have guessed, the peak contraction.
Worked for Ronnie !!!!!!!....Best, Steve USA
I think the chest supported T-Bar row is the best rowing exercise one can do. Period.
You can go single handed on the landmine row for a little bit of extra rom on the shortened position. Just stand to the side of the barbel (Insert meme of the black dude pointing at something with both hands, insinuating the simplicity of the subject, you know, the guy that met C.Ronaldo? Also, not to be confused with that other black dude pointing at his head with a sinister small, different meme)
My gym doesnt have one :(
one of my favorite movements of all time and now I can do it with more gusto cuz science lol
I usually stand on a couple of 45 lbs bumper plates to lengthen the range of motion on the t-bar row. Also load smaller plates at the bottom and stack the heavier weights on top to give more ROM. Does that defeat the benefit of it being a lengthen partial biased exercise?
congratulations!
Gotta be smarter than the equipment you’re using. Add a barbell sleeve extending attachment then take the close grip attachment underneath it. Keeping all the weight behind you which will no longer limit ROM and eliminates lower back strain.
Somehow the bros always know, bro! Bro! Branch Warren is laughing at us fucking nerds as he quarter reps 600 lbs
THE BROS WERE RIGHT YET AGAIN AMIRITE?
Its time to do some 400lbs t-bar row, yeah buddy!
I'll stick to my no-setup cable rows
The loading issue will be solved by attatching longer handles somehow and standing on plates
Mr Wolf I appreciate your dedication . But I have an issue With all published studies. #1 the participants always never know how to lift proper. Example; I lifted for 30 years, and never learned to lift proper till I discovered Mike with Wycked Training on youtube.
So until hypertrophy studies are conducted on actual well seasoned bodybuilders, I call this junk science.
PROVE ME WRONG!
Don't get me wrong, you are very intelligent and make a lot of great points
Goblet squats and barbell rows don't have much of a resistance curve. Pretty much straight up and down. And if you wanted to do either as partials you can just do that. Do you have actual scientific studies on tbar rows? Cause it sounds like you're reaching here.
Your fixing the problem in the industry with the so called science based channels.