Landmine Row Strength Standards Calculator
Compare your Landmine Row strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 153 lb at 190 lb for a man and 88 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the free-end landmine weight used for the two-arm row, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Landmine Row standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
Understanding Your Landmine Row Strength Score
Your Landmine Row strength score is estimated 1RM divided by bodyweight. The calculator uses the weight from the free-end landmine weight used for the two-arm row, strict two-arm row reps, and your bodyweight to create a bodyweight-ratio score. That ratio lets two lifters compare the same exercise without pretending that absolute weight alone tells the full story.
This result is specific to Landmine Row. A counted rep should keep the same hinge or support position, row to a clear top range, lower under control, and avoid standing up to finish the rep. The score is not a general label for every nearby horizontal pull exercise, and it should not be used for One-arm landmine row, T-Bar Row with chest support if not the chosen setup, Barbell Bent Over Row, Yates Row, Machine Row, Cable Row, Deadlift, Shrug, High Pull. Those variations may be useful training choices, but they answer a different standards question.
For example, a 200 lb male with a 216 lb estimated 1RM reaches the Advanced boundary for this calculator. A 150 lb female with a 155 lb estimated 1RM reaches the Elite boundary. The same absolute number can land in a different tier when bodyweight changes, which is why the ratio matters.
The most useful reading is practical. Beginner and Novice results usually mean the lifter should make the rep more repeatable before chasing a heavier test. Intermediate results show useful familiarity with the exercise. Advanced and Elite results show strong relative performance only when every counted rep keeps the same range, setup, and finish.
Use the score as a snapshot, then write down the rep details that made the snapshot valid. A later increase means more when the same implement, same side rule, same range, same support position, and same rep quality were used again.
Landmine Row Strength Standards
Landmine Row standards use sex-specific estimated 1RM-to-bodyweight ratios. The lookup tables below convert those ratios into practical targets at common bodyweights. Use the row nearest your bodyweight for a fast check, then use the calculator result for your exact entry.
The tables are rounded to whole pounds for readability. Tier boundaries resolve upward, so meeting the Intermediate, Advanced, or Elite boundary exactly counts as that higher tier. These standards assume the free-end landmine weight used for the two-arm row, valid reps, and no substitutions from related lifts.
Men’s Landmine Row Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 66 lb | 96 lb | 130 lb | 163 lb+ | 198 lb |
| 130 lb | 72 lb | 104 lb | 140 lb | 177 lb+ | 215 lb |
| 140 lb | 77 lb | 112 lb | 151 lb | 190 lb+ | 231 lb |
| 150 lb | 83 lb | 120 lb | 162 lb | 204 lb+ | 248 lb |
| 160 lb | 88 lb | 128 lb | 173 lb | 218 lb+ | 264 lb |
| 170 lb | 94 lb | 136 lb | 184 lb | 231 lb+ | 281 lb |
| 180 lb | 99 lb | 144 lb | 194 lb | 245 lb+ | 297 lb |
| 190 lb | 105 lb | 152 lb | 205 lb | 258 lb+ | 314 lb |
| 200 lb | 110 lb | 160 lb | 216 lb | 272 lb+ | 330 lb |
| 210 lb | 116 lb | 168 lb | 227 lb | 286 lb+ | 347 lb |
| 220 lb | 121 lb | 176 lb | 238 lb | 299 lb+ | 363 lb |
| 230 lb | 127 lb | 184 lb | 248 lb | 313 lb+ | 380 lb |
| 240 lb | 132 lb | 192 lb | 259 lb | 326 lb+ | 396 lb |
| 250 lb | 138 lb | 200 lb | 270 lb | 340 lb+ | 413 lb |
| 260 lb | 143 lb | 208 lb | 281 lb | 354 lb+ | 429 lb |
Women’s Landmine Row Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 38 lb | 58 lb | 80 lb | 103 lb+ | 126 lb |
| 110 lb | 42 lb | 64 lb | 88 lb | 113 lb+ | 139 lb |
| 120 lb | 46 lb | 70 lb | 96 lb | 124 lb+ | 151 lb |
| 130 lb | 49 lb | 75 lb | 104 lb | 134 lb+ | 164 lb |
| 140 lb | 53 lb | 81 lb | 112 lb | 144 lb+ | 176 lb |
| 150 lb | 57 lb | 87 lb | 120 lb | 155 lb+ | 189 lb |
| 160 lb | 61 lb | 93 lb | 128 lb | 165 lb+ | 202 lb |
| 170 lb | 65 lb | 99 lb | 136 lb | 175 lb+ | 214 lb |
| 180 lb | 68 lb | 104 lb | 144 lb | 185 lb+ | 227 lb |
| 190 lb | 72 lb | 110 lb | 152 lb | 196 lb+ | 239 lb |
| 200 lb | 76 lb | 116 lb | 160 lb | 206 lb+ | 252 lb |
| 210 lb | 80 lb | 122 lb | 168 lb | 216 lb+ | 265 lb |
| 220 lb | 84 lb | 128 lb | 176 lb | 227 lb+ | 277 lb |
Men: Beginner is below 0.550x, Novice begins at 0.550x, Intermediate begins at 0.800x, Advanced begins at 1.080x, Elite begins at 1.360x, and Stretch is 1.650x bodyweight. Women: Beginner is below 0.380x, Novice begins at 0.380x, Intermediate begins at 0.580x, Advanced begins at 0.800x, Elite begins at 1.030x, and Stretch is 1.260x bodyweight.
At 200 lb bodyweight, a male lifter needs about 216 lb for Advanced and 272 lb for Elite. At 150 lb bodyweight, a female lifter needs about 120 lb for Advanced and 155 lb for Elite. Treat those as standards for this exact exercise, not as claims about sport ranking or another lift.
How the Landmine Row Calculator Works
The calculator takes sex, bodyweight, working weight, and reps. A one-rep entry uses that weight directly as estimated 1RM. A multi-rep entry estimates 1RM from the set first, then divides the estimate by bodyweight and compares the ratio with the selected sex table.
Ratio equals estimated 1RM divided by bodyweight. If a lifter at 200 lb bodyweight records a 216 lb estimated 1RM, the ratio is near 1.080x and reaches Advanced. If bodyweight rises while the estimated 1RM stays the same, the ratio falls and the tier can change.
Use one unit family for bodyweight and working weight. Pounds and kilograms both work because the calculator normalizes the math internally. What matters most is that the entered set uses the free-end landmine weight used for the two-arm row and strict two-arm row reps that meet the accepted rule.
Multi-rep entries are best when the rep count is challenging but honest. Very high-rep sets can make estimates less precise, especially when fatigue changes range or finish quality. For a standards test, choose a set where the last valid rep still looks like the first valid rep.
The calculator does not add age, sport, equipment-brand, or technique-style multipliers. It answers the specific Landmine Row question described here, using the same bodyweight-ratio logic as the rest of the standards system.
Elite Landmine Row Strength Levels
Elite Landmine Row strength starts at 1.360x bodyweight for men and 1.030x bodyweight for women. Stretch benchmarks are 1.650x for men and 1.260x for women, marking unusually strong results inside this standards system.
At 200 lb bodyweight, Elite begins around 272 lb for men. At 150 lb bodyweight, Elite begins around 155 lb for women. Those numbers are impressive only when the entry still reflects the free-end landmine weight used for the two-arm row, strict two-arm row reps, and the accepted rep.
Elite lifters should audit reps more strictly, not less. Heavier attempts often tempt shortened range, changed support, body English, or a nearby variation. A bigger number that changes the exercise does not prove a stronger Landmine Row.
Video is useful at this tier. Side or three-quarter view can show range, start position, path, and finish quality. Review the footage before entering a max set so the calculator records what actually happened.
Training at this level usually alternates clean heavy singles, moderate technical work, and targeted assistance. The goal is to make the strict rep durable rather than turn every session into a max attempt.
Landmine Row Strength Compared to Other Lifts
Comparisons are useful because they explain why standards differ. Landmine Row sits near related movements, but the ratios should not be copied because the implement, support, range, path, and finish rule are specific to this calculator.
| Related movement | Comparison purpose | What the gap can reveal |
|---|---|---|
| T-Bar Row | closest neighboring standard | A higher Landmine Row score can show skill in this exact setup, while a lower score points to the constraint this calculator isolates. |
| Barbell Bent Over Row | same family contrast | If the related lift is far ahead, the limiting factor is often range, bracing, grip, or strict finish quality here. |
| Yates Bent Over Row | equipment contrast | If this score is far ahead, confirm the set did not drift into a disallowed variation. |
| Machine Seated Row | range and control comparison | The comparison is useful because the bodyweight-ratio math is shared while the accepted rep is different. |
| Plate weighted Row | heavier strength ceiling | A similar tier can suggest balanced development, but it still does not make the two entries interchangeable. |
| Chest Supported Dumbbell Row | technique transfer check | Use the gap to choose training work instead of forcing one result to predict the other. |
If a related lift is much stronger, look for the one constraint unique to Landmine Row: range, support position, grip, bracing, or finish control. If Landmine Row is much stronger, confirm that the set did not become one of the disallowed variations.
The goal is not to make all badges match. The goal is to identify whether the difference comes from true strength, a technical bottleneck, or a substituted movement that only looks similar on paper.
Milestones in Landmine Row Strength
Milestones turn tier ratios into training targets. They are most useful when they are tied to bodyweight and rep quality instead of vague goals such as strong or heavy.
| Milestone | Example target | Why it matters | Next focus |
|---|---|---|---|
| First valid strict angled row | 3 to 5 clean reps at a repeatable training weight | Shows the lifter can follow the accepted rule before a max test | Keep setup identical across sets |
| Novice boundary | Men near 110 lb; women near 57 lb | Creates a first bodyweight-ratio benchmark | Build range and control |
| Intermediate boundary | Men near 160 lb; women near 87 lb | Shows the lift is no longer just familiar | Address the main limiter |
| Advanced boundary | Men near 216 lb; women near 120 lb | Marks strong relative performance for this exercise | Use smaller jumps and more video review |
| Elite boundary | Men near 272 lb; women near 155 lb | Shows high-level strength in the exact standard | Protect strict rep quality |
| Stretch benchmark | Men near 330 lb; women near 189 lb | Represents an unusually strong score in this calculator | Retest sparingly and recover well |
| Five-rep practice target | Use a set that estimates near 160 lb for a 200 lb male or 87 lb for a 150 lb female | Builds a cleaner estimate before a heavier test | Keep every rep visually identical |
| Ten percent improvement target | Move a 160 lb estimate toward 176 lb, or a 87 lb estimate toward 96 lb | Gives a concrete block goal without requiring a new tier | Retest only when the same rule survives |
Milestones should never override the accepted rep. A lifter who reaches the Advanced number with a substituted movement has not reached the Advanced Landmine Row milestone. A lifter who barely misses with excellent reps is often closer to durable progress than the badge alone suggests.
Related Strength Standards Tools
Related tools place Landmine Row inside a broader strength map. They help explain why a lifter may be strong in one nearby movement and average in another. They are not substitutions, and their scores should stay separate from the current calculator.
- T-Bar Row is the closest neighboring benchmark for many lifters, but the accepted range and finishing rule stay separate from Landmine Row. Compare it after a clean Landmine Row test to see whether this exact setup is the limiter.
- Barbell Bent Over Row gives a same-family contrast where equipment and support can change the result quickly. A gap often points to grip, range, bracing, or skill rather than one universal strength ceiling.
- Yates Bent Over Row is useful when the current score feels surprising. Check it only after the Landmine Row reps are valid, then use the difference to choose assistance work.
- Machine Seated Row can show whether a heavier-looking movement is actually testing a different constraint. Keep the entries separate so a substituted rep does not inflate this calculator.
- Plate weighted Row helps frame broader strength without replacing the Landmine Row standard. If it is far ahead, audit the exact range and finish required here.
- Chest Supported Dumbbell Row offers a technique-transfer check. Similar tiers suggest balanced development, while different tiers can reveal where the path, support, or rep count breaks down.
- Barbell Bench Pull belongs in the comparison set because the name may sound close while the accepted rep is not identical. Use the tool as context, not as a replacement entry.
- One Arm Dumbbell Row gives another bodyweight-ratio lens for the same training neighborhood. The most useful note is why the gap exists: range, depth, path, bracing, or control.
Use these tools after you have a valid Landmine Row result. If the comparison changes your interpretation, write down the likely reason: range, grip, path, support, bracing, lockout, depth, or control. That note is often more useful than the badge alone.