Variations of Landmine Romanian Deadlift
Barbell Banded Romanian Deadlift
Master the Barbell Banded Romanian Deadlift to build powerful glutes and hamstrings. This variation adds constant tension for enhanced muscle activation.
Barbell Sumo Romanian Deadlift
Master the Barbell Sumo RDL for powerful glutes, hamstrings, and lower back. This hip-hinge exercise with a wide stance builds strength and stability.
Barbell Romanian Deadlift From Deficit
Deepen your hip hinge and intensely target hamstrings, glutes, and lower back with the Barbell RDL from a deficit. Build powerful posterior chain strength.
Band Deadlift
Strengthen your glutes, hamstrings, and lower back with the Band Deadlift. This effective resistance band exercise builds foundational hip hinge strength
Description
A variant of the traditional deadlift, this exercise targets the glutes and hamstrings while also working the lower back and core. The landmine attachment allows for a more controlled movement.
Save Landmine Romanian Deadlift to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Landmine Romanian Deadlift
- 1Setup
Stand facing the landmine attachment, straddling the barbell. Position your feet hip-width apart, with the barbell between your ankles.
- 2Setup
Hinge at your hips and grasp the end of the barbell with both hands, using an interlocking grip. Maintain a neutral spine, slightly bent knees, and engaged core.
- 3
Initiate the movement by driving through your heels to stand tall, pulling the barbell up while keeping it close to your body. Squeeze your glutes at the top.
- 4
Slowly hinge at your hips again, pushing your glutes back as the barbell descends towards the floor. Keep a slight bend in your knees and maintain tension in your hamstrings.
- 5
Lower the barbell until you feel a deep stretch in your hamstrings, typically just below the knees or mid-shin, ensuring your back remains straight. Avoid rounding your lower back.
- 6
Reverse the motion by driving your hips forward and squeezing your glutes to return to the standing position, exhaling as you stand.
Tips
- Maintain a neutral spine throughout the entire movement by keeping your chest up and shoulders pulled back, preventing lower back strain.
- Focus on pushing your hips backward as you lower the weight, rather than just bending forward, to maximize hamstring and glute activation.
- Keep the barbell path close to your legs, almost scraping them, to maintain leverage and protect your lower back.
- Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to enhance muscle time under tension and promote growth.
Common Mistakes
- ×Rounding the lower back during the descent can lead to injury; instead, keep your chest up and maintain a slight arch in your lower back.
- ×Bending too much at the knees turns it into a squat; focus on hinging primarily at the hips with only a slight, consistent bend in the knees.
- ×Letting the barbell drift too far from the body increases leverage on the lower back; keep the barbell as close to your legs as possible throughout the movement.
In the Ellim app, Landmine Romanian 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 romanian deadlift?
Get Ellim — FreeFrequently Asked Questions
What muscles does Landmine Romanian Deadlift work?
Is Landmine Romanian Deadlift good for beginners?
What equipment do I need for Landmine Romanian Deadlift?
What are the best tips for Landmine Romanian Deadlift?
What are common mistakes when doing Landmine Romanian Deadlift?
Related Exercises
Barbell Jefferson Deadlift
Strengthen your glutes, quads, and back with the unique Jefferson deadlift. This exercise uses a straddle stance and a barbell between your legs for
Barbell Single Leg Deadlift
Master the barbell single-leg deadlift for powerful glutes, hamstrings, and core stability. This advanced movement builds strength and balance.
Barbell Romanian Deadlift
Strengthen your hamstrings, glutes, and lower back with the Barbell Romanian Deadlift.
Barbell Deadlift
The Barbell Deadlift is a full-body compound exercise primarily targeting the glutes, hamstrings, and back.
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.
Track every rep of Landmine Romanian Deadlift.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free