Landmine deadlift variations. It is a unilateral movement.

Landmine deadlift variations It also places heavy emphasis on your posterior chain, especially your hamstrings and glutes. Hinge. Many athletes have performed KB or dumbbell goblet squats but have run into the issue of upper body strength limiting the amount of weight they can support with their upper body. Oct 25, 2024 · The deadlift, in all its variations, stands as one of the most effective compound exercises for developing total body strength and muscle mass. TRX/Suspension Trainer. Learn more about the Landmine Deadlift, If you find that the conventional Deadlift is putting too much stress on your back, the Landmine Deadlift is for you! Aug 28, 2023 · Benefits as a Deadlift Variation. With a more upright position, this variation is easier on the spine and thus, is a great option for gym noobs with back problems. Single-Leg Exercise Variation eight to 15 reps per leg 2B. Steps: Start by setting up the barbell in the landmine. Mar 1, 2024 · 2. It is a variation of the traditional Sumo Deadlift that utilizes a landmine attachment for added stability. Start by placing a barbell in a landmine attachment or in a corner of a room. Secondary. May 28, 2024 · Landmines are fantastic and so is their deadlift variation. Mastering it requires strength, core stability, body awareness, and mobility. . The landmine deadlift is a functional movement that targets your posterior chain—hamstrings, glutes, and lower back—without the same degree of lower back stress that comes with traditional deadlifts. The landmine goblet squat is a great squat variation for strengthening the legs. Grab the other end of the barbell with both hands and hold it at chest height. ‍ Here are the steps to perform a Landmine Sumo Deadlift: Sep 12, 2023 · 6. Dec 9, 2024 · Landmine Alternatives 13. Regular landmine deadlift. youtube. 3A. Dumbbell Push Press; 2. The B-stance Romanian deadlift has all the benefits of the single leg variation without the balance requirement. In fact the trap bar landmine setup can be incorporated on squats, deadlifts, hip hinges, kickstand variations, single leg variations, lunges, jumps and more. Sep 13, 2024 · Landmine deadlift. Ensure you feel comfortable with the B-stance landmine deadlift before attempting this variation. Just by placing a barbell at the corner of a wall or a landmine attachment, you open up a WHOLE bunch of exercises variations that you can program to increase strength, generate power, improve stability, and load athletes safely The granddaddy of all B-stance deadlift variations is by far the most difficult. Deadlift or Bench Press variation four to six reps 1B. You can do a Landmine Deadlift, but there’s not much reason to choose that over a Barbell or Trap Bar Deadlift. Take the following steps to do a regular landmine deadlift: Put the weight plates on a landmine setup and stand in front of it with your face toward the anchor. Jan 27, 2025 · Reduces lower-back strain compared to traditional deadlifts. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This variation can effectively enhance standard deadlift strength, promote muscular hypertrophy, and improve movement quality, thanks to its expanded range of motion stemming from the unique foot position and a slight deficit. Landmine Romanian Deadlifts: Targets Legs & Glutes. Jul 28, 2023 · The landmine variation of the deadlift is simpler and safer than a barbell, making it a perfect variation for beginners. Nov 4, 2024 · Two such variations, the landmine deadlift and the Romanian deadlift (RDL), often spark debate among fitness enthusiasts. Lexy explains and demonstrates the Landmine Deadlift with a variation to it. This variation is a simplified version of the conventional deadlift, and it’s perfect for beginners as well as those with back problems. If you’re just starting out, it’s the go-to lift for women. The landmine deadlift is a variation that requires a barbell attached to a landmine. Load the barbell with an appropriate weight for your fitness level. Improves mobility and stability of the core, lower back, and hips. The landmine is a little piece of equipment designed to hold one end of a barbell and allow for a myriad of exercises using it as a fixed anchor. Next, come up the bar with your legs in the same position as the sumo and grab the end of the barbell. Sometimes called stiff-leg deadlifts or straight-leg deadlifts, RDLs are an athlete’s best friend for building the kind of posterior chain that looks like it belongs on a draft horse. Here we have two deadlift variations for you, a landmine RDL and a landmine single leg RDL. Single Leg Romanian Deadlift 3(12/) Landmine Rotations 3(10/) Day 2. But like Dr. Nov 8, 2023 · Landmine Deadlift. Even though the hamstrings are the primary muscle group targeted by all variations of the hip hinge movement, the RDL has traditionally been considered the Oct 26, 2022 · Bilateral and unilateral RDL variations improve strength in other major lifts. It’s a great way to get used to the hinging motion of the hips without putting too much stress on your spine, as opposed to other deadlift variations. The rotational variation offers still other benefits, bringing in the core and glutes to encourage proper pressing form, full-body muscle integration, and keeping the The Landmine Sumo Deadlift is a lower body exercise that primarily targets the quadriceps, glutes, hamstrings, and lower back. Jan 31, 2023 · There are now several variations to choose from. Landmine Press (Plate Pinch Variation) The landmine press with a plate pinch variation is a great exercise for building strength and muscle in your upper body. Landmine Reverse Lunge Landmine Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. I’ve also included single-leg and split-stance variations for those who prefer unilateral exercises. The Rotator Cuff The Deltoids; Benefits of Using Shoulder Pressing Variations Outside the Barbell Landmine Press; 9 Best Barbell Landmine Press Alternative Exercises To Build Stronger Shoulder Muscles and Muscle Mass. Great stuff if The landmine deadlift is a great landmine variation for building your glutes and hamstring strength while learning and perfecting the hip hinge pattern. Apr 4, 2023 · Love it! Landmine deadlifts are my fav, as I have scoliosis and really struggle with traditional deadlifts. This variation might just Jun 9, 2022 · The Landmine Deadlift is a great variation on the typical deadlift if you want to target your glutes for training. This is because, unlike with a barbell, you can safely lean forward into the lift. Take your posterior chain gains to the next level with these RDL The landmine single leg Romanian deadlift is a variation of the Romanian deadlift and an exercise used to target the entire posterior chain. Landmine Deadlift Variations: Single-Leg Landmine Deadlift: Perform the deadlift with one leg, focusing on balance and isolating the hamstrings. As I mentioned, there are multiple variations of landmine Romanian deadlifts that you can do using different hand and body positions. com/@alecblenisThe single-leg deadlift is an underappreciated exercise in the context of unilateral training. Feb 8, 2024 · 3. May 7, 2018 · The number of potential lower body exercises that can be applied to the trap bar landmine method is almost limitless. 5-stance Landmine Romanian deadlift. This provides enough stability to safely perform a hack squat. The bar follows a somewhat fixed path with the landmine, so this movement necessitates less coordination and technique than a barbell Dec 3, 2020 · The Landmine Deadlift features many variations that are considered to be safer than the conventional Deadlift due to the position of the body. What It Is: A strongman-specific deadlift. RDLs zero in on Oct 12, 2024 · Barbell Landmine Press Alternative. Landmine Romanian Deadlift. The landmine deadlift is a beginner-friendly deadlift variation. It’s a great alternative to a barbell deadlift if you’d prefer to keep some stress off of your lower back. B Stance RDL. No matter which variation you choose, both of these deadlift variations will get your hips moving better and will allow you to make progress in the weight room. By gripping the weight plate in a pinch grip, you also engage your forearm muscles and improve grip strength. Grab the end of the barbell with both hands and lift it up to your chest. Sumo Landmine Deadlift: Take a wider stance to focus more on the glutes and inner thighs. In the B-stance, the back leg acts as a kickstand, while most of the weight is on the front leg. Moreover, landmine squats and deadlifts necessitate an upright posture throughout the movement. Viking Press: A press variation that targets the shoulders and triceps and can be used for explosive power training. Targeted Muscles: Hamstrings, glutes, lower back. Sep 14, 2022 · Landmine Romanian Deadlift. Deadlift variations can include several types of hip hinge movements for working the hamstrings, glutes, and lower back. If you are new to performing deadlifts, you may want to apply a few modifications to make the exercise easier. B-Stance Romanian Deadlift. Jan 27, 2025 · 9. The athlete deadlifts a frame — a large steel or wooden box with neutral Apr 4, 2023 · Which it is absolutely true, that the deadlift is the grand daddy of them all, along with its many variations. Still other variations, such as the half kneeling landmine press and the single arm landmine press, add-in an additional core stability component. Landmine' training is an incredible tool for everyone, Aug 22, 2023 · by Tasha Wolf Whelan A New Way to Squat and Deadlift Sometimes all it takes is a small adjustment to unlock untapped gains. Landmine-press variations are popular with strength coaches because the slight forward path of the bar makes it more shoulder-friendly than strictly vertical press variations. May 13, 2023 · Landmine Deadlift. Which means your body will be higher off the ground than when yo Sep 7, 2023 · Enter, Romanian deadlift variations. Start by placing a landmine attachment into a corner of the room or using a landmine base. Bent Over Row With Horizontal resistance eight to 12 reps - Repeat for three to four sets of each. Here are 5 ways the Landmine Split Stance Romanian Deadlift (LSSRDL) is different from a Barbell RDL. The single-leg landmine RDL is a variation where you stand perpendicular to the end of the bar. Will have to try the last version with the iso holds. This blog post aims to delve into the intricacies of each exercise, comparing their mechanics, benefits, and drawbacks to help you determine which one aligns best with your fitness aspirations. Trap Bar Deadlift [youtube video=”a45H1boUSOQ” /] The Trap Bar Deadlift places less stress on the low back and requires less mobility to set up in the starting position than the Sep 30, 2021 · Romanian deadlifts (RDLs) are a totally underrated pulling movement that hit your glutes and hamstrings in the best way. Barbell RDL. How to do it: Lie down on the floor with your head towards the anchor point. From a deficit. May 6, 2024 · 10. Alternatively you can set the bar up using the hack below, which allows you to grip a landmine easier for deadlift or row variations. Landmine Romanian deadlifts are beneficial because you can load your posterior muscles with more weight. Hip or Shoulder Mobility Exercise - Repeat for three to five sets of each. Just by placing a barbell at the corner of a wall or a landmine attachment, you open up a WHOLE bunch of exercises variations that you can program to increase strength, generate power, improve stability, and load athletes safely and pain-free! Mar 1, 2024 · Landmine Deadlift Variations And Modification. Here are more ways to use a landmine in your workout Jul 9, 2024 · You thought landmine is good for the legs, back, and shoulders only? Wrong! Landmines can also assist in building stronger pectoral muscles. Jun 6, 2021 · And when it comes to performing lower-body exercises, the landmine allows you to shift more of your weight backward, meaning your legs and glutes work harder. Hinge at your hips, keeping your back straight and knees slightly bent, and grab the end of the barbell. Landmine Deadlift with a Pause: This variation involves pausing at the bottom of the movement, increasing the time under tension and muscle activation. Related: The Romanian Deadlift: Muscles Involved, Benefits, Variations, Tips, and Exercise Steps. In any case, you can develop muscle mass, develop strength, and work your core muscles with a landmine press. Oct 30, 2022 · A unilateral deadlift variation, the standard single-leg Romanian deadlift requires that you balance on one leg while moving a barbell from your thighs down to the ground, then back up. Aug 16, 2023 · Deadlift Variations. Therefore if you are stronger in one area than another, picking a deadlift variation that challenges the range where you are weak will feel harder for Feb 11, 2024 · The landmine deadlift exercise is a variation of the traditional deadlift that utilizes a landmine attachment or a barbell anchored in a corner to target you Apr 17, 2024 · 4. Cost: $40 - $150 Looking to add a little more power to your deadlift? Check out this landmine variation! It's a great way to target the glutes and hamstrings while also engag Embed B-Stance Landmine Straight Leg Deadlift into any website. Here are three progressions you can try: Single-Leg Landmine Romanian Deadlift: Stand on one leg while performing the exercise to challenge your balance and engage more muscles in your lower body. Not every athlete is built to do conventional deadlifts off the floor or have the mobility to perform Olympic lifts. Understand how each variation targets different Single Arm Deadlift variation using the Landmine What I like about the banded landmine deadlift is that you're using a somewhat modified sumo deadlift stance, which means you'll naturally be executing with Aug 10, 2020 · Here I’m performing 10 unique iron grip landmine deadlift variations alongside my awesome figure and bodybuilding clients including Leslie Petch, Eric McIntyre, and Ben Laid. The landmine deadlift works the same muscles as the conventional deadlift, with the bonus of better hip hinge training. Dec 3, 2024 · Landmine rows aren’t the only landmine exercise worth adding to your routine. Jun 20, 2024 · Learn these top 10 deadlift variations for beginners to improve your pulls today. The single-leg landmine deadlift works wonders for your knee health as it challenges your balance and reinforces your knee joints. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. The Meadows row uses a landmine set up that hammers the upper back, your grip, and the hard-to-reach lower lats. Among these exercises, we can find the deadlift. Need I say anymore? 2. Coaching Tips Jun 17, 2023 · Different glute-focused deadlift variations can be performed such as deficit deadlifts and landmine deadlifts. The anterior load emphasizes the upper and lower back muscles more than any other B-stance variation. The RDL has long been thought of as the “leg” deadlift variation, despite all hip hinge movements primarily targeting the hamstrings. Out of the multitude of exercises featured in my Strength Training for Fat Loss book, this exercises has become one of the most popular among personal trainers and exercise enthusiasts. The final variation of SLDLs that I like to reduce the balance requirements is going to be doing a landmine single leg deadlift. While every variation isn’t for everybody, landmine squats can improve just Jun 13, 2020 · Doing deadlifts with a landmine bar instead of a straight bar is a great way to load the posterior chain with fewer distractions where form cues are concerned. Landmine Romanian Deadlift (RDL) The landmine RDL is a variation of the traditional RDL that focuses on the hamstrings and glutes. 1. Apr 16, 2023 · Deadlift Variation Landmine Leg Exercises. Nov 18, 2024 · The trajectory of the bar during landmine overhead presses contrasts with that of dumbbells or barbells. One way to solve this problem is to use a lighter weight. So, I’ve got my Stronger Than You landmine set up over here. There are many benefits to deadlifting, which include improving core stability, improving the strength of the lower extremities, improving the strength of the lower back, and promoting a more optimal functional movement pattern that is very translatable to activities of daily living. Here are 5 RDL variations to keep things fresh in your training program: Barbell RDL. 20 Romanian Deadlift Variations. 6. Load the barbell with an appropriate weight and place it into the landmine attachment. Squeeze your shoulder blades and abs to create tension, then push your butt back and hinge at the Landmine Goblet Squat . The deadlift is a total body exercise th Mar 4, 2022 · Landmine deadlift. Romanian deadlifts are also a great option if other deadlift variations hurt your knees. If you find traditional deadlifts are too taxing for your posterior chain, you may include this exercise in your workout routine to train […] Sep 10, 2024 · Some deadlifts variations focus more on the top range and don’t even touch the ground while others focus on the bottom range and even add range of motion, like in the case of deficit deadlifts. It’s an excellent option for improving strength and posture. How to Do It: Start with a wide stance, with the barbell between your legs. However, you can yield more benefits if you focus on single-leg variations with the landmine. Feb 3, 2017 · The Landmine Deadlift is an acceptable variation to help novice lifters progress with their hip hinging mechanics and for more advanced lifters who want to go relatively heavy without taxing their Landmine Romanian Deadlift is a variation on the more standard Romanian Deadlift. This exercise targets your lower body muscles – quads, glutes, hamstrings – while demanding serious core engagement and balance. Also, you can do each of the variations below without a handle. Landmine Reverse Lunge This variation Dec 3, 2024 · Landmine rows aren’t the only landmine exercise worth adding to your routine. This is further compounded by the closer and more neutral grip used to hold the end of the barbell – aiding with stabilization and maintaining the correct stance. 2. You can also include it in your accessory lifts. Nov 25, 2022 · Deadlifts strengthen your glutes and hamstrings, which protect the ligaments of your knee from serious injury. These are your hinge movement patterns. The landmine deadlift involves hinging at the hips to lift a barbell fixed to a landmine, primarily targeting the back, glutes, and hamstrings. Coaching Tips • Interlock the fingers under the barbell that is attached to a landmine • Keep your hips high after the initial bend of the knees and the hips and maintain an arch in the lower back throughout. Landmine Deadlift: A safer variation of the traditional deadlift. Dec 17, 2021 · Other exercises, such as the landmine squat, build lower body strength and stability. In this case, we will look at Romanian deadlift variations using the landmine apparatus. This variation is quite similar to the standard one, except you do it with stiff legs. Benefits: A safer alternative to traditional deadlifts for individuals that fear loading and handling heavy plates and a barbell. The landmine RDL is a variation that uses a landmine attachment on the end of a barbell. How to do it: Explore the unique benefits and techniques of performing deadlifts with a barbell, dumbbells, and a landmine. It’s hard to use both hands in this exercise, which can be an inconvenience if you’re looking to add SUBSCRIBE TO ALEC'S YT: https://www. Mar 4, 2022 · Landmine deadlift. Once a barbell is attached to the landmine, one side becomes anchored to the floor, whilst the other end is free-moving. May 30, 2024 · The Romanian deadlift movement can be replicated with the best dumbbells, kettlebells, a landmine attachment, or resistance bands. Feb 9, 2017 · 1. Why does it work so well? it’s the easiest variation to start off with because the barbell moves in a fixed path, and the weight will always follow a predefined path. The kickstand does just that. Elevate your deadlift game with the 1. Mar 27, 2024 · The unilateral variations like the single-arm landmine row will help build unilateral strength and address any muscular imbalances. Nov 17, 2023 · Incorporate variations of the Landmine Romanian Deadlift into your workout routine to cater to different fitness levels and maximize results. In this article, we reveal why and how to do landmine RDLs, and provide you with seven of the best alternatives to this excellent muscle and Apr 25, 2024 · These deadlift variations will spice up your programme and add size and strength to your whole body. there are currently little to no articles published that discuss the use of landmine exercises. I’m going to keep that into the barbell on the ground, and I’m going to do a single leg deadlift just like that, where the landmine gives me just Dec 30, 2024 · The deadlift is a cornerstone exercise for building strength and muscle, but did you know there’s a variation that can offer unique benefits?The landmine deadlift vs regular deadlift debate is a common one among fitness enthusiasts, and understanding the nuances of each can help you choose the right exercise for your goals. The landmine deadlift can be easier on your lower back because it encourages a more upright torso position. LANDMINE ROMANIAN DEADLIFT. Chec Mar 29, 2023 · Landmine RDL Variations. Like other variations, this is a compound movement that primarily targets the glutes and hamstrings. How to do it: The landmine Romanian deadlift, also known as the landmine RDL, is a variation of the Romanian deadlift and an exercise used primarily to target the muscles of the hamstrings and glutes. Some lifters may even find them more comfortable and lower back-friendly. Coaching Tips • Keep the foot furthest away from the landmine head on the floor • Use the hand closest to the barbell to hold the bar • Maintain an arch in the lower back throughout • Use straps when heavy as to not make grip the limiting factor. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog, came up with this great variation, hence the name. Rear Foot Elevated RDL. Progress skyrockets when you add in single-leg training. It specifically targets your chest, shoulders, and triceps muscles. Sep 7, 2023 · Enter, Romanian deadlift variations. If you read our previous article on the Landmine Press, you’ll be familiar with the barbell landmine. Here are more ways to use a landmine in your workout Jul 21, 2023 · The single-leg RDL (Romanian deadlift) is often the next exercise progression for those who’ve mastered the hinge and double-leg RDL. The single-leg version is also excellent for working on hip stability. Single Leg Landmine RDL. B-Stance Landmine Straight Leg Deadlift. But for some people it’s a pretty big jump from double to single-leg, and many spin their wheels and become frustrated by how hard they are to learn and progress beyond very light weight. Feb 14, 2018 · Variation is an important component in strength training, as each exercise variation will achieve different adaptations in slightly different ways. Among its variations, the Romanian Deadlift (RDL) and Traditional Deadlift are two of the most popular and effective forms. Dec 5, 2024 · [Related: 4 Barbell Exercises You Should Try Adding Bands To]. Sumo Deadlift Alternatives Sep 17, 2019 · Unpopular opinion: Heavy Barbell Romanian Deadlifts aren’t the only hinge variation to crush your soul, and in fact, might not be the best movement for many people. The landmine variation of the deadlift is simpler and safer than a barbell, making it a perfect variation for beginners. Think of the single-leg Romanian deadlift (RDL). It is by definition a hip hinge exercise, therefore knowing how to hing May 9, 2024 · 1A. The movement pattern is the same. How to do it: Sep 13, 2024 · Get out of your comfort zone and try some of these deadlift variations so you can have a more effective weightlifting workout next time you’re at the gym! Are you in the right place? FREE UK SHIPPING ON ORDERS OVER £70 May 2, 2022 · Sumo deadlifts are another popular variation for people with spine injuries or back pain, since the wide stance allows for a “squattier” pull from the floor. See below for seven of my favorite Romanian deadlift variations: Dumbbell Romanian Deadlift The landmine sumo deadlift is an easier version of the standard form because it does not put as many restrictions on the weight you lift as compared to other variations involving free-weights. As much as I’ve come to appreciate the role of social media in broadening our lifting toolboxes, the more I’m around other coaches, the more I wonder if we’ve truly lost the art of exercise application and modification. Jan 1, 2024 · Variations of the Landmine Deadlift. Key Takeaways; Muscles Worked: Landmine Alternative Press. Lift the barbell sleeve off the ground by stretching your legs and tilting your upper body backward in one fluid motion until you stand up straight. Landmine Single-Leg Romanian Deadlift. Mar 2, 2023 · 10. The landmine fly is an excellent variation with similar benefits to the floor fly with dumbbells. Landmine presses and landmine rows are some of the most popular, but I love using the landmine for all kinds of squat variations. How To Do A Landmine Hack Squat: Landmine Sumo Squat Instructions. Mar 10, 2020 · As the end of the landmine can be hard to grip, especially when using the respectable weights you can achieve here, feel free to use lifting straps. Rusin has spoken about before, frequently you will find that the dead lift ends up looking more like a squat pattern than a true hip hinge. Related: Deadlifts Guide & Variations. This is the main character of the RDL variations, as we've discussed above. Landmine Hack Squat. It's a very effective exercise for improving hamstring and core strength, according to Wickham. Trap Bar RDL. Single Leg RDL. The landmine deadlift, in particular, is beneficial for the lower back, hamstrings, and glutes, emphasizing its joint-friendly nature. Variations: High pull, dumbbell, kettlebell, semi, Smith machine, landmine sumo deadlifts Alternative: Zercher squats, sumo deadlift with chains The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Embed Landmine Deadlift into any website. If you want to add landmines and landmine variations to your workout routine, follow along. Stand facing the barbell with your feet shoulder-width apart. Like other Romanian Deadlifts, this is a compound movement that primarily targets the hamstrings and glutes. Place a landmine barbell in front of you, with one end of the barbell secured in a corner or anchored to a weight plate. The single-leg landmine squat is a challenging variation of the standard landmine squat, specifically designed to isolate and strengthen each leg individually. 2A. Oct 11, 2023 · Landmine workouts are an excellent way to boost your upper body strength, strengthen your shoulder joints, improve your range of motion, better your grip strength, and more. Load the free end of the barbell as desired. Landmine Squat: Engages quads, glutes, and hamstrings. Use it for squats and deadlifts like this. Because of the slightly arcing force angle a landmine bar will create, it’s much easier to find your center of gravity, hinge efficiently, and even use a wider foot position to make up 5. Aside from his original tubular mount affixed to squat racks, there are “floating” landmine attachments placed in bumper plates, or even fully portable versions like The Barbell Bomb by Abmat. The main difference is that you hold the bar between your legs instead of across the front of them. Oct 11, 2020 · A landmine exercise is where one end of a barbell is anchored to the ground, unloaded, and the other side moves as part of the exercise. Frame Deadlift. the landmine single-leg romanian deadlift (landmine sl rdl) is classified as a unilateral lower-body movement that can be used to build stability, strength, and power throughout an athlete's posterior chain and core. The main reason that I especially like single-leg deadlift variations is that you can challenge yourself with some heavy weights even if traditional deadlifts are outside of your comfort zone. If the conventional landmine deadlift doesn’t quite hit your posterior chain correctly, try the following alternative variations out. Apr 2, 2015 · Landmine Deadlift to Rotational Press. Thanks! Deadlift variations are simply loaded hip hinge patterns, which is an essential movement pattern to master. Plus, it’s a safe and easy alternative for the ladies struggling with their form. May 8, 2024 · The landmine RDL, also known as the landmine Romanian deadlift, is a variation of the Romanian deadlift and an exercise used primarily to target the muscles of the hamstrings and glutes. How to Do It: Jun 8, 2023 · Exercise Demonstration of the Landmine DeadliftThis deadlift variation is great for learning the deadlift technique. Lower Body. Jun 10, 2021 · Single-leg hinge exercises are among my favorite categories of lifts, and the single-leg side landmine deadlift might be my favorite variation of the bunch. Landmine Single Leg Romanian Deadlift Variations & Alternatives. Overhead Triceps Variation 12 to 20 reps 3B. The use of a landmine adds a bit more stability to Sep 23, 2024 · Landmine Deadlift. The landmine deadlift is one of the many variations of the standard barbell deadlift. Is the Landmine Row an Effective Isolation Exercise? Some may argue that the landmine row is an isolation exercise and, therefore, not as effective as compound movements like the deadlift or barbell bent over row. May 22, 2018 · Landmine Deadlift The landmine deadlift is a variation that’ll seriously target the glutes. Aug 11, 2024 · The landmine Romanian deadlift (RDL) is a great posterior chain exercise and every bit as effective as regular barbell RDLs. This variation might just Landmine Squat and Press Instructions. It is a unilateral movement. How to Do It: Stand facing the landmine, feet hip-width apart. Landmine Single Leg Squat. Jan 28, 2025 · Landmine Deadlift: A deadlift alternative that's easier on the lower back and great for targeting the hamstrings, glutes, and lower back. What Deadlift Is Best for Glute Growth? Whilst all of the deadlift variations I’ve discussed above are great for glute growth, the Romanian deadlift allows more time under tension and isolation of your glutes on the eccentric phase. Apr 22, 2019 · Here I’m performing 10 unique iron grip landmine deadlift variations alongside my awesome figure and bodybuilding clients including Leslie Petch, Eric McIntyre, and Ben Lai. The landmine Romanian deadlift is a take on the traditional deadlift and will primarily target your hamstrings and glutes but will also work the upper and lower back muscles. The landmine single-leg Romanian deadlift is a variation you perform by holding a barbell in a landmine attachment. The sumo style also lends itself well to using kettlebells and progressing to more complex movements like sumo deadlift high pulls. Landmine Deadlift to Clean and Rotary Press. Iron grip landmine deadlifts are without a doubt one of the most safe, natural, and effective methods I’ve ever used for performing heavy deadlifts. Follow this 20-minute landmine leg to build strength and endurance through your entire lower body. Landmine Deadlift. When Oct 24, 2022 · Fit the Kickstand Step Deadlift into your Main Lifts using a dumbbell, kettlebell, landmine, or trap bar. Here are a few other effective landmine exercises: Landmine Press: Targets shoulders and chest. The use of a landmine can add a small amount of stability to the movement compared to other equipment. The landmine deadlift is somewhat more forgiving on the lower back and spine than most other deadlift variants. Muscle Snatch 4(3)/light-moderate load Box Jump 4(3) Jump Squat 5(3)/25-30% of squat This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. One of the main difference between the landmine single leg Romanian deadlift and other Romanian deadlift variation is the use of the landmine implement. Single-leg Romanian deadlift with dumbbells; Single-leg Romanian deadlift with kettlebells; Single-leg Romanian deadlift with barbell; Single-leg Romanian deadlift with resistance band; Single-leg Romanian deadlift with cable machine; Single-leg Romanian deadlift with stability ball Learn the correct form to complete the Landmine Deadlift exercise. Set up a landmine and rest the plate end on the ground. Jan 15, 2025 · Landmine Deadlift with a Bent Over Row: This variation combines the deadlift with a row, working the back and biceps. Never thought about the lats coming into play on a deadlift but this might be a weak link for me. The addition of the deadlift makes this a more complex and more metabolically demanding version of the previous Landmine Romanian Deadlift Instructions. Stand facing the landmine with your feet shoulder-width apart and your toes pointing forward. jywz xuh rzjfyeo gdqwc kpv izxm mnfbdnu lekh nazktc tyafb snqvkzd phhej dtjhy jmzug pzqo