Landmine Romanian Deadlift

Also known as: Landmine RDL

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Body Part: Glutes

Description

Straddle the landmine bar facing away from its anchor and hold the loaded end with both hands. With your knees slightly bent, push your hips back to lower the bar while keeping your back neutral. Extend your hips to stand, letting the straight arms hold the load without pulling it upward.

How to Perform

Straddle the bar facing away from the landmine anchor, with your feet hip-width apart and the loaded end in front of you.
Grip the sleeve or the end of the barbell with both hands, straighten your arms, and stand tall with your chest up, shoulders pulled down and back, and core braced.
Begin the repetition by pushing your hips backward while keeping a slight bend in your knees and maintaining a neutral spine.
Allow the bar to travel downward close to your body as your torso leans forward, keeping your arms straight and your weight balanced through your mid-foot and heels.
Lower until you feel a strong stretch in your hamstrings while maintaining a flat back and controlled position; do not round your lower back or force excessive depth.
Drive your hips forward and press through your feet to return to standing, squeezing your glutes as you finish with your hips fully extended.
Keep the movement controlled throughout the set, avoiding jerking the bar, squatting deeply, or leaning backward at the top.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Straddle the bar facing away from the landmine anchor, with your feet hip-width apart and the loaded end in front of you.
Look a short distance ahead on the floor to keep the neck relaxed.
Use the stretch in the back of your thighs to judge your lowering depth.
Use your arms as hooks rather than pulling with them; the movement should be driven primarily by your hips, hamstrings, and glutes.
Begin with a light load and increase resistance gradually as the hinge becomes familiar.

Common Mistakes

Rounding the lower back instead of maintaining a neutral spine
Turning the movement into a squat by bending the knees too much
Locking the knees completely instead of keeping a soft knee bend
Allowing the bar to move away from the body instead of keeping it close to the legs
Shifting weight onto the toes instead of keeping pressure through the midfoot and heels
Using momentum or bouncing out of the bottom position
Hyperextending the lower back by leaning back at the top