Landmine Deadlift

Strengthen your posterior chain and core with the landmine deadlift. This compound movement offers a unique arc of motion, reducing lower back strain.

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Landmine Deadlift

Compound

Trap bar Banded Deadlift

Hips · Trap bar

Advanced

Compound

Smith Sumo Deadlift

Hips · Smith machine

Advanced

Compound

Landmine One Leg Stiff Leg Deadlift

Hips · Body weight

Intermediate

Compound

Landmine Romanian Deadlift

Hips · Erector Spinae · Barbell

Intermediate

Description

A landmine deadlift is a full body compound movement that targets your lower body and back muscles. The exercise is performed by lifting a weighted barbell attached to a landmine attachment.

Save Landmine Deadlift to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Landmine Deadlift

01
Setup
Stand facing the landmine attachment with the barbell between your feet, about 6-12 inches away, with your feet hip-width apart or slightly wider.
02
Setup
Hinge at your hips and slightly bend your knees to grasp the end of the barbell with both hands, using an interlocking grip or one hand over the other.
03
Engage your core, keep your back straight, and drive through your heels to stand up, extending your hips and knees to pull the barbell upward.
04
Squeeze your glutes at the top, ensuring your hips are fully extended and your shoulders are pulled back.
05
Control the descent by reversing the movement, hinging at your hips and bending your knees, allowing the barbell to return to the starting position with control.

Tips

Maintain a neutral spine throughout the entire movement by keeping your chest up and shoulders back, avoiding any rounding of the lower back.
Focus on initiating the movement from your hips, driving them back as you descend and forward as you ascend, rather than leading with your knees like a squat.
Keep the barbell close to your body throughout the lift, allowing it to naturally arc upward and downward within the landmine's range of motion.
Control the eccentric (lowering) phase of the lift, slowly returning the weight to the start to maximize muscle engagement and build strength.

Common mistakes

Rounding the back during the lift can lead to injury; maintain a rigid, neutral spine by engaging your core and keeping your chest proud.
Squatting too much and not hinging enough reduces the deadlift's effectiveness; focus on pushing your hips back and maintaining a slight bend in your knees to emphasize the posterior chain.
Allowing the weight to pull you forward at the bottom compromises balance and form; keep your weight evenly distributed through your feet and drive through your heels to initiate the lift.

In the Ellim app, Landmine Deadlift unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train landmine deadlift?

Get Ellim — Free

Questions

Is Landmine Deadlift good for beginners?

Landmine Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Landmine Deadlift?

You need Body weight to perform Landmine Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Landmine Deadlift?

Maintain a neutral spine throughout the entire movement by keeping your chest up and shoulders back, avoiding any rounding of the lower back. Focus on initiating the movement from your hips, driving them back as you descend and forward as you ascend, rather than leading with your knees like a squat. Keep the barbell close to your body throughout the lift, allowing it to naturally arc upward and downward within the landmine's range of motion. Control the eccentric (lowering) phase of the lift, slowly returning the weight to the start to maximize muscle engagement and build strength.

What are common mistakes when doing Landmine Deadlift?

Rounding the back during the lift can lead to injury; maintain a rigid, neutral spine by engaging your core and keeping your chest proud. Squatting too much and not hinging enough reduces the deadlift's effectiveness; focus on pushing your hips back and maintaining a slight bend in your knees to emphasize the posterior chain. Allowing the weight to pull you forward at the bottom compromises balance and form; keep your weight evenly distributed through your feet and drive through your heels to initiate the lift.