Barbell Landmine Deadlift

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Intermediate

This deadlift variation uses a landmine attachment to bias the hinge pattern, building strength in the glutes, hamstrings, and lower back with a reduced load on the spine.

About Exercise

Equipment

Barbell, Landmine Attachment

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Hamstrings, Glutes

Secondary Muscles

Quads, Abs

Accessory Muscles

Traps

Popularity Score

Goals

Strength

Hypertrophy

Stability

Training Style

Functional Training

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Hamstrings

9/10

Biceps Femoris, Semitendinosus

Glutes

8/10

Glute Max

Lower Back

7/10

Erector Spinae

Quads

5/10

Vastus Medialis

Abs

3/10

Rectus Abdominis

Traps

2/10

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

90-150 seconds

How to Perform

Anchor one end of the barbell in the landmine base. Stand straddling the bar with feet shoulder-width apart, hinging at the hips to grip the sleeve or handle attachment with both hands, maintaining a neutral spine.

Brace your core and initiate the movement by driving through the heels and extending your hips and knees.
Keep the bar path close to your body and maintain a flat back as you stand tall.
Squeeze your glutes fully at the top of the movement without leaning backward excessively.
Hinge at the hips and slowly lower the bar back toward the ground with control.
Stop the descent just before the plates touch the floor, maintaining constant tension, then repeat.

Coaching Tips

Form Cues

Hips back first.
Chest proud.
Drive through heels.
Hinge, don't squat.
Bar close to body.

Breathing

Inhale as you lower the weight (eccentric phase) and exhale forcefully while driving upward (concentric phase), maintaining a tight core brace throughout.

Tempo

3-0-1

Range of Motion

Start with the bar plates near the floor; lift until the hips and knees are fully locked out and your posture is upright and tall.

Safety

Safety Notes

Prioritize maintaining a neutral spine throughout the lift to avoid lower back strain.
Ensure the landmine base is firmly secured before loading heavy weight.
This variation is generally safer for those with limited ankle mobility.