Landmine Romanian Deadlift

Muscles worked

Setup

1. Stand facing away from the landmine anchor with the barbell positioned between your legs.
2. Place your feet shoulder-width apart, with the end of the barbell aligned with your mid-foot.
3. Hinge at the hips and grasp the end of the barbell sleeve with both hands using an interlocking grip or a V-handle attachment.
4. Stand up to the starting position with your shoulders back, core braced, and a slight bend in your knees.

How to do it

1. Inhale and initiate the movement by pushing your hips back toward the anchor point, keeping the bar close to your center of mass.
2. Lower the weight with a controlled 3-second tempo until you feel a deep stretch in your hamstrings, usually when the bar is at mid-shin height.
3. Exhale and drive your hips forward to return to a standing position, focusing on pulling through the hamstrings.
4. Squeeze your glutes hard at the top of the movement without overextending your lower back.

Form checklist

• Maintain a neutral spine and 'proud' chest throughout the entire lift.
• Keep the knees slightly bent but fixed; avoid letting them travel forward like a squat.
• Ensure your weight remains distributed through your heels and mid-foot.
• Stop the descent once your hips stop moving backward to avoid rounding the lower back.

Pro tips

• Visualize pushing a car door shut with your glutes to master the horizontal hip displacement.
• Pause for one second at the bottom of the rep to maximize the weighted stretch on the hamstrings.
• Use a V-handle attachment to allow for a more natural grip and slightly increased range of motion.

Make it harder

• Perform the exercise unilaterally (Single-Leg Landmine RDL) to challenge your balance and isolate each hamstring.
• Add a pause at the mid-point of the eccentric phase to increase time under tension.

Frequently asked

What muscles does the landmine romanian deadlift work?

The landmine romanian deadlift primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the landmine romanian deadlift?

The landmine romanian deadlift uses landmine.

Is the landmine romanian deadlift good for beginners?

The landmine romanian deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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