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.
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.
How to Do Landmine Deadlift
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
Squeeze your glutes at the top, ensuring your hips are fully extended and your shoulders are pulled back.
- 5
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.
Variations
Trap bar Banded Deadlift
Master the Trap bar Banded Deadlift to build powerful hips and core strength. The band adds variable resistance, intensifying your lower body workout.
Smith Sumo Deadlift
Perform Smith Sumo Deadlifts to target your glutes, hamstrings, and quads with enhanced stability.
Landmine One Leg Stiff Leg Deadlift
Master the Landmine One Leg Stiff Leg Deadlift to build powerful hamstrings and glutes while improving balance and core stability.
Landmine Romanian Deadlift
Perform the Landmine Romanian Deadlift to strengthen your glutes, hamstrings, and lower back with a controlled movement that reduces strain.
Related Exercises
Barbell Mixed grip Deadlift
Master the Barbell Mixed Grip Deadlift for superior posterior chain strength. This powerful lift builds glutes, hamstrings, and back.
Barbell Sumo Deadlift from Deficit
Perform a Barbell Sumo Deadlift from a deficit to increase range of motion, targeting glutes, hamstrings, and lower back.
Trap Bar Deadlift from Deficit
Elevate your strength with the Trap Bar Deadlift from Deficit. This powerful exercise builds lower body, core, and back strength with an extended range of
Weighted Chain Sumo Deadlift
Master the Weighted Chain Sumo Deadlift for powerful glutes, inner thighs, and hamstrings.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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