Landmine Deadlift

Landmine Deadlift: Muscle Worked, Form, Benefits

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Are you looking for a new way to spice up your deadlift routine? Look no further than the landmine deadlift.

This variation of the traditional deadlift not only adds a new element to your workout, but it also has a lot of benefits for your body.

The landmine deadlift is a great exercise for building strength in your posterior chain and improving your grip strength.

In this post, we talk about the following:

  • What is the landmine deadlift exercise?
  • How to do it safely and effectively.
  • Muscle worked during landmine deadlift
  • We also discuss the benefits of the landmine deadlift and why you should use it.
Table of Contents

What is Landmine Deadlift

The deadlift is a cornerstone exercise in most strength-training programs. It is one of the three lifts performed in the sport of powerlifting.

The Landmine deadlift is a variation of the deadlift that lets you use the deadlift pattern in a fitness program that fits your needs.

The Landmine deadlift is extremely versatile and effective for building functional strength through all planes of motion, as well as packing on some serious muscle mass.

It is a weightlifting exercise that involves lifting a barbell that is anchored to a landmine apparatus. The barbell is positioned at an angle to the lifter, which allows for a different range of motion and changes the movement pattern of the exercise.

This exercise works the same muscles as the traditional deadlift, but it also works the posterior chain and core muscles. It can be done with various grips, stances, and weight loads.

Read More: 20 Best Landmine Exercises For Building Muscle And Strength

Landmine Deadlift Muscles Worked

The Landmine deadlift is a multi-joint exercise that works many muscles at once.

The landmine deadlift is a great movement for working the major muscles, and it is also great for targeting the stabilizer muscles.

Landmine Deadlift Prime Movers

The prime movers are the muscles that are responsible for the brunt of the movement. In the deadlift’s case, these muscle groups are the glutes and hamstrings, which play a role in hip extension.

Landmine Deadlift Muscles Worked

Synergistic and Stabilizer Muscles

The synergistic and stabilizer muscles are the groups of muscles that assist with the successful execution of the movement.

They promote joint stability, prime mover strength, and have the ability to increase activation throughout various ranges of motion but may not be active the whole time as the prime movers. 

Landmine Deadlift Exercises Benefits

The benefits of landmine deadlift can be very impressive! If done correctly and consistently over time, it can help you gain a lot of strength. Some benefits are included:

  • Landmine deadlifts are one of the most effective strength-training exercises for improving jump performance.
  • Increase the strength of the muscles that stabilize your spine, such as the oblique, rectus abdominis, and erector spinae.
  • The landmine deadlift is the best exercise for working more muscles than any other exercise, including the squat. The lift works the major muscle groups.
  • Deadlifting targets all the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.
  • Landmine deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body.
  • It has a high metabolic demand and also increases your cardiovascular ability.
  • Due to the fixed position of one end of the barbell and the more stable and predictable bar path, landmine exercises can sometimes be an extremely valuable tool to reduce the chance of injury.

Landmine Deadlift Exercise Guide

The Landmine deadlift is the King of all exercises. This power exercise is designed to build an overall physique that uses more muscles than any other exercise.

The Landmine deadlift is the best exercise for posterior chain muscle strengthening. It works your whole body, including the Lower back, upper back, arms, legs, and buttocks.

Landmine Deadlift

How To Do Landmine Deadlift

  1. Stand in front of the barbell landmine with your feet about hip width apart. Remember to keep your back as straight as possible and contract your back and hamstrings.
  2. Now raise the bar from the ground using your hamstrings and glutes. You should keep your legs slightly bent, back straight and head looking up. The initial movement is to be provided by your heels and not toes or elbows.
  3. Raise it to the point where your body is erect. Do not hyperextend your body as the weight shifts to the lumbar spine. Complete the lift and do not go only halfway through.
  4. Now lower the bar slowly at a steady slow pace by bending at the hips first and then at the knees and let the weight touch the ground for a moment before you begin the next rep

Proper foam and tips for landmine deadlift

Landmine deadlifts and their variations are extremely safe when performed correctly by a healthy individual. However, errors are prevalent when you do not have the correct landmine deadlift form. Make sure you have the proper form.

  • The spine should be in a neutral position.
  • Begin with a lightweight if new to the landmine deadlift
  • Inhale on the way up, exhale when lowering the barbell
  • Do not flex the neck, keep your gaze neutral. 
  • Warm up before doing landmine deadlift.
  • Make sure you go through the full range of motion and keep your form correct.
  • Keep movements controlled by avoiding them.
  • Make sure your set-up is secure before each exercise, especially if you are using a corner wall set up.
  • If performed deadlift incorrectly, it can cause more harm than good. Keep the back straight at all costs.
  • The lower back muscles take a long time to recover, so once a week heavy deadlifts will be enough.

Landmine Deadlift Variations And Modification

The landmine deadlift can be done in different ways to suit your fitness level.

If you are new to performing deadlift, you may want to apply a few modifications to make the exercise easier. One way to solve this problem is to use a lighter weight.

If you are looking for a more advanced variation to stimulate different muscle fibers, then try the Landmine Romanian Deadlift and One leg Romanian Deadlift, stiff leg deadlift, and Sumo landmine deadlift.

1. Landmine Romanian Deadlift

The landmine RDL offers all the same benefits as a traditional barbell RDL, but due to the bar path, it does a really great job of ensuring a high level of stretching tension on the eccentric phase, which is awesome for building muscle and strength in your hamstrings and glutes.

This exercise is going to emphasize your hamstrings, glutes and low back (erector spinae).

How To Do Landmine Romanian Deadlift

  1. Stand in front of the barbell landmine with your feet about hip width apart. Shoot your hip back and put a slight bend in your knees so that you can lean your torso downward to pick up the weight with both hands.
  2. Your spine should be straight with a high hip hinge. Extend at your hips, driving them forward and raising your torso up to a standing position.
  3. Really feel the contraction in your glutes and hamstrings as you do this. Perform a hip hinge again to lower the weight down.
  4. Go as low as you can while maintaining a straight spine and without flexing your knees. Drive your hips forward through hip extension to a standing position and repeat. 

Tips

  • Keep your knees stiff, your back and arms straight, and your head up.
  • Do not allow the bar to drift away from your body during the lift. Keep the barbell close to your body.
  • Keep soft knees and ensure the movement occurs primarily at your hips.
  • Lower the weight until your hamstrings reach full stretch without rounding your spine.

2. Single leg Romanian Landmine Deadlift

The single leg romanian landmine deadlift is a unilateral movement, so it is going to help increase the demand on your core and hips demand through anti-rotation.

Overall, it’s a great exercise for increasing hamstring and glute health, reinforcing proper hamstring engagement during deadlifts, improving joint function at the hips, and enhancing bilateral strength and performance.

The single-leg landmine deadlift version is also excellent for working on hip stability. 

One Leg Romanian Deadlifts

How To Do Single leg Romanian Landmine Deadlifts

  1. Hold the barbell collar with a neutral grip and position it, so it is directly in line with the left side of your hip.
  2. Stand with your feet shoulder-width apart and knees slightly bent. Raise your left leg off the floor without changing the bend in your knee.
  3. As you do this, keep your back naturally arched and hinge at your hips, lowering your torso until it’s almost parallel to the floor.
  4. Come back up by extending at the hips, tap the ball of your left foot to the floor and repeat. Switch sides after you complete a number of reps. 

Tips

  • Make sure your back stays neutral throughout the movement.
  • Keep soft knees and ensure the movement occurs primarily at your hips.

3. Landmine stiff leg deadlift

The Romanian landmine deadlift (RDL) and stiff leg landmine deadlift (SLDL) have a lot in common. For both exercises, you must keep a neutral spine throughout the movement.

The main difference between the Romanian landmine deadlift and stiff leg landmine deadlift is the amount of knee bend.

As the name suggests, the stiff leg landmine deadlift involves almost no knee bending and the only joint that moves during the exercise should be your hips. Also, keep in mind that you should use less weight for isolation movements.

How To Do Landmine stiff leg deadlift

  1. Start with the barbell head just in front of the hips with both hands wrapped around the head of the barbell securely.
  2. You should allow your knees to bend very slightly, but not too much.
  3. Push your hips back and hinge forward until your torso is nearly parallel with the floor.
  4. Adjust your body so that your spine is neutral, your shin is vertical, and your hips are roughly the same height as your shoulders.
  5. Move the weight to the floor or as close to the floor as your range of motion allows.
  6. Return to the starting position.

Tips

  • Do not allow the bar to drift away from your body during the lift.
  • Make sure the movement occurs primarily at your hips by keeping soft knees.
Know More: Landmine Row: Muscle Worked, Form, Benefits

4. Sumo landmine deadlift

The sumo landmine deadlift is a compound movement in which the feet are set in a wide stance with toes pointed out, and the grip is placed inside of the legs.

The Sumo landmine deadlift targets the hamstrings, glutes, and upper back, traps, but also has a greater emphasis on stretching and strengthening the adductor and hip muscles due to the wide stance.

Landmine Sumo Deadlift

How To Do Sumo Landmine Deadlift

  1. Stand in front of the barbell landmine with your feet about hip width apart. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. 
  2. Now raise the landmine from the ground using your hamstrings and glutes. You should keep your legs slightly bent, back straight and head looking up. The initial movement is to be provided by your heels and not toes or elbows.
  3. Really feel the contraction in your glutes and hamstrings as you do this. Perform a hip hinge again to lower the weight down.
  4. Go as low as you can while maintaining a straight spine and without flexing your knees too much.

Tips

  • Keep your arms straight throughout the movement

Best Alternate Of Landmine Deadlift

There are many Landmine deadlift alternatives that you can try if you do not have access to a landmine attachment or barbell. Some landmine deadlifts alternatives include:

  • Dumbbell Deadlift
  • Barbell Deadlift
  • Glute Bridge
  • Back Hyperextension
  • Good Morning Exercise
  • Kettlebell Swing

Landmine Deadlift vs. Traditional Deadlift

1. The set-up

The Traditional Deadlift is performed with the barbell on the floor, while the Landmine Deadlift is performed by anchoring one end of the barbell to a landmine apparatus.

2. The range of motion

Compared to the traditional deadlift, the landmine deadlift has a shorter range of motion, as the lifter can only lift the bar to a certain height, based on the angle of the barbell.

3. The grip and stance

The Landmine Deadlift allows for different grip variations, including a pronated, supinated grip or neutral grip. In contrast, the Traditional Deadlift is typically done with a pronated grip.

The Traditional Deadlift requires a wider stance, while the landmine deadlift can be done with a narrower stance.

4. The level of difficulty

The Landmine Deadlift is generally considered to be an easier exercise than the traditional deadlift, as it requires less technical skill and places less stress on the lower back.

Both exercises have their own unique benefits and can be incorporated into a well-rounded workout routine.

Frequently Asked Questions

Are landmine deadlifts effective?

Yes, landmine deadlifts are a good exercise. They are an effective way to build strength in the posterior chain, improve core stability, increase grip strength, and enhance overall mobility and flexibility.

Landmine deadlifts are one of the most effective strength-training exercises to build leg size and strength.

Additionally, it strengthens the muscles that stabilize your spine, such as the oblique, the rectus abdominis, and the erector spinae.

Are landmine RDLS good?

The Landmine Romanian and stiff-legged deadlifts are more effective than the standard form for targeting your hamstrings, making them ideal for people wishing to strengthen their legs. They also don’t put as much pressure on your low back, so they’re great for people with back pain.

Takeaway

Landmine deadlifts are a foundational strength-training exercise that offers a multitude of benefits for different health and fitness goals.

Landmine deadlifts are safe for most people to perform provided you maintain proper technique and don’t increase the load beyond your current capabilities.

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