named after the late John Meadows, emphasizes brute force rowing
excellent for lats, rhomboids, traps and rear delts
Execution
Load a barbell into a landmine attachment or wedge it securely in a corner.
Stand perpendicular to the bar with your outside foot forward. Grab the fat end
of the bar with an overhand grip, using a lifting strap. Hinge at the hips and
brace your trunk.
hoist the weight up toward your hip, leading with the elbow
pull explosively, letting your torso rotate slightly with the movement
control the descent, allowing a full stretch at the bottom
finish the rep by letting your shoulder protract fully
When the weight gets heavy, cheat the bar up. Do reps until you can still
perform lengthened half of a rep.
Purpose
banger hypertrophy back exercise
named after the late John Meadows, emphasizes brute force rowing
excellent for lats, rhomboids, traps and rear delts
Execution
Load a barbell into a landmine attachment or wedge it securely in a corner.
Stand perpendicular to the bar with your outside foot forward. Grab the fat end
of the bar with an overhand grip, using a lifting strap. Hinge at the hips and
brace your trunk.
hoist the weight up toward your hip, leading with the elbow
pull explosively, letting your torso rotate slightly with the movement
control the descent, allowing a full stretch at the bottom
finish the rep by letting your shoulder protract fully
When the weight gets heavy, cheat the bar up. Do reps until you can still
perform lengthened half of a rep.