Strength And Conditioning
Inverted Chin-up & Landmine Row
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing bodyweight and free weights. Utilizing Bodyweight & Free Weights can increase strength and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, hypertrophy and endurance development for athletes.
The Inverted Chin-Up develops the muscles of the upper back, biceps & forearm while increasing grip strength. The Landmine Row develops the muscles of the upper back and arms.
Inverted Chin-Up – Set the barbell securely on the hooks of a power rack around waist height. The lower the barbell, the more difficult the movement becomes. Lie on the floor underneath the barbell (the barbell should be set just above reach height). Grab the barbell with an underhand grip, slightly wider than shoulder-width (palms facing up). Tighten the core and keep body in a straight line from head to toe. Pull up to the barbell until the chest touches the barbell. Lower back down with proper form.
Landmine Row – Secure the barbell in the Landmine Row attachment or place the end of the barbell in a corner of the floor where two concrete walls meet. Step over the barbell so that the barbell is in-between the legs. Hold the barbell or low pulley row handle with both hands. Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees and ankles) facing away from the Landmine Row attachment or wall. Keeping the trunk firm and knees flexed, push the hips back and hinge forward at the waist until the upper body is nearly parallel to the floor. Using both hands pull the barbell towards the chest. Be sure to squeeze the shoulder blades together as you pull up. Keep the elbows close to the body. Return to the starting position by extending the arms. Repeat the movement for the required amount of reps and sets.
Inverted Chin-Up – Beginners (0 – 3 Months Exercise Experience) should perform 5 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 12 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Landmine Row – Beginners (0 – 3 Months Exercise Experience) should perform 8 – 12 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 12 Reps for 2 – 3 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 15 Reps for 3 – 4 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.