Video
Instructions
- Stand with feet shoulder-width apart in front of a landmine barbell.
- Bend at the hips and knees to grasp the end of the barbell with both hands.
- Keep your back straight and chest up as you prepare to lift.
- Drive through your heels to extend your hips and knees, lifting the bar to a standing position.
- Pause briefly at the top, then lower the bar back down under control to the starting position.
Technical Tips
- Maintain a neutral spine throughout the lift.
- Engage your core to protect your lower back.
- Keep the bar close to your body to reduce shear stress.
- Avoid rounding your shoulders during the movement.
Breathing Tips
- Inhale deeply before lifting to brace your core.
- Exhale forcefully as you drive up to standing.
- Inhale as you lower the weight back down under control.
Restrizioni mediche
- Lower back injuries
- Hip joint limitations
- Knee joint instability
- Sciatica or nerve impingement
Descrizione
The Landmine Deadlift is a highly effective compound exercise that targets the posterior chain, particularly the glutes and hamstrings, while also engaging the lower back and core for stabilization. Utilizing a landmine attachment, this variation provides a more controlled and joint-friendly alternative to the traditional barbell deadlift. The arced path of the bar reduces strain on the lumbar spine, making it ideal for lifters seeking safer hip hinge mechanics. This exercise is especially useful for beginners learning proper deadlift form or for athletes recovering from injury. Its vertical pulling angle encourages better posture and alignment, helping to reinforce hip-dominant movement patterns. The landmine setup also allows for easier loading and unloading, making it accessible to a wide range of fitness levels. Whether you're training for strength, hypertrophy, or functional performance, the Landmine Deadlift is a valuable addition to any lower-body workout routine.
What muscles does the landmine deadlift work?
The landmine deadlift primarily works the glutes and hamstrings, with secondary activation in the lower back, quadriceps, forearms, and traps.
Is the landmine deadlift better for my lower back than a traditional deadlift?
Yes, the landmine deadlift places less stress on the lower back due to its arced bar path and upright torso positioning, making it a safer alternative for many lifters.
Can beginners perform the landmine deadlift?
Absolutely. The landmine deadlift is beginner-friendly, helping new lifters develop proper hip hinge mechanics with reduced injury risk.
How do I set up a landmine deadlift at home?
You can anchor a barbell in a landmine attachment or wedge it into a corner, load one end with weight, and perform the movement from the free end.
Should I use one hand or two hands for the landmine deadlift?
For the standard landmine deadlift, both hands are used to grip the bar. However, single-arm variations also exist for advanced unilateral training.