Landmine Deadlift

Description

How to Do Landmine Deadlift

1. 1
   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.

2. 2
   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.

3. 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. 4

   Squeeze your glutes at the top, ensuring your hips are fully extended and your shoulders are pulled back.

5. 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.