Build a Strong Back

If you want to gain explosive strength, try land mines. “The single-arm land mine row strengthens the muscles of your upper and middle back, which stabilises your shoulders,” says BJ Gaddour, CSCS. “That increased stability helps you lift more weight more safely in just about every upper-body exercise.” Plus, the move works your core as you fight to keep your torso from twisting. At the gym, use a “land mine” (a device that resembles a home plate with a metal tube on top) or a barbell that’s been wedged into a corner.

DIRECTION

 

1. Load one end of a barbell with a 10kg plate and place the other end in a land mine, a corner, or a heavy weight plate. Assume a staggered stance with your left foot forward and the loaded end of the barbell in front of you. 

2. Grab the end of the barbell with your right hand. Lift your hips and keep your back straight so the weight is off the floor. Pull the weight towards your ribs, keeping your back straight throughout. Do not allow your lower back to rotate. Do three sets of 10 reps. Switch sides and repeat.

Photographs by Beth Bischoff