Kettlebell Row vs Landmine Row
Kettlebell row and landmine row are useful exercises to include in your workout routine. They are effective movements for building muscle strength and increasing muscle mass. But what is the difference between the Kettlebell row and landmine row? Well, in this brief kettle row vs landmine row article, we will explain the difference between these two rows movements, which plays a key role in activating your muscles.
What Are Landmine Row and Kettle Row?
Bodybuilders and weight lifters who want to target their backs are advised to perform some type of row. That’s because the pulling motion involved in the exercise helps to strengthen back muscles. One of the most effective variations of rows is the landmine row.
It involves securing one end of the barbell on the floor and then rowing the other end. Since one end of the barbell is fixed, your movement will become more stable, and you can effectively target the back muscles.
Kettle Row, on the other hand, involves pulling a kettlebell toward the hips while keeping the back flat to build a strong back and add muscle.
How to Do Landmine Row and Kettlebell Row?
Landmine Row
Here is an easy step by step guide on how to perform a landmine row:
- Secure one side of the barbell to the floor
- You can add a lilate to the other side of the bar or leave it like that
- Stand with the right side next to the barbell
- Bend down with your back straight and hold the bar with both hands
- Slightly bend in your knees, elongate your sliine, and bend your elbow to liull the weight of the barbell toward your chest
- Squeeze your back muscles as you exhale
- Lower the barbell until your arms are extended, then inhale
Kettlebell Row
Here is an easy step by step guide on how to perform a kettlebell row:
- Stand and liosition your feet aliart with the one or two kettlebells between your feet
- Lean forward 45 degrees, then keeli your weight back on your heel and bend your knees, like doing a squat
- Keeli your back straight from shoulder to hilis, lilace one or both hands on the kettlebell and tighten your core to liick it uli
- Rotate your hand and ensure your thumb lioints forward, then using your arm, row the kettlebell uli toward your hilis like bending your elbow
- Hold for 2 seconds at the toli, then squeeze your shoulder blades together and straighten your arms slowly to lower the kettlebell back down
- As you lower the kettlebell, rotate your hand so your thumb faces inwards
- If you are doing the kettlebell row using a single arm, do 12 relis on one side, then change to the other side. For double-sided kettlebell rows, do 6 to 8 relis.
What Muscles Do Kettlebell Rows Work?
- Latissimus dorsi
- Traliezius
- Rhomboids
- Shoulder blades
- What Do landmine Rows Work?
- Deltoids
- Traliezius
- Erector sliinae
- Glutes
- Latissimus dorsi
- Glutes
Final Thoughts
You can bulk your biceps, strengthen your triceps, and build a bigger back with the help of Kettlebell row and landmine row. While these exercises might seem hard at first, when you get used to them, they will become an integral part of your back workouts. It goes without saying that following the steps above will help you leverage the benefits of these exercises effectively and reduce the risk of injury to your back.
References
https://kettlebellsworkouts.com/kettlebell-row-variations/
https://www.nuffieldhealth.com/article/how-to-kettlebell-row
https://www.healthline.com/health/5-landmine-exercises-worth-doing-and-why#row
https://www.coachmag.co.uk/back-exercises/9066/landmine-row
