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Landmine Romanian Deadlift
A hip hinge exercise using a barbell in a landmine setup that targets hamstrings and glutes to build posterior chain strength and stability; ideal for hypertrophy and injury prevention.
About Exercise
Equipment
Barbell, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Abs, Obliques, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
6/10Erector Spinae
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Forearms
3/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Anchor one end of a barbell in a landmine attachment or corner, load the free end with plates, and stand facing it with feet hip-width apart.
- Hinge at hips to grip bar end with both hands, overhand grip, and stand tall with bar against thighs.
- Push hips back while keeping knees slightly bent and spine neutral.
- Lower bar in an arc close to legs until hamstrings stretch deeply.
- Drive hips forward using glutes and hamstrings to return to start.
- Squeeze glutes at top without hyperextending back.
Coaching Tips
Form Cues
- Push hips back first
- Keep bar close to legs
- Neutral spine always
- Squeeze glutes to stand
- Feel hamstring stretch
Breathing
Inhale during the lowering phase, brace core, and exhale forcefully as you drive hips forward.
Tempo
3-1-1
Range of Motion
Lower until bar reaches mid-shin or maximal hamstring stretch with neutral spine; full hip extension at top.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Use light weight to master form
- Stop if hamstring tightness causes back rounding
- Ensure secure landmine setup to prevent slippage
Spotting
Not typically needed due to fixed path; use safeties or lighter loads for beginners.
Common Mistakes
- Rounding lower back
- Bending knees too much
- Letting bar drift forward
- Hyperextending at top
When to Avoid
- Acute lower back injury
- Hamstring strains
Flexibility Needed
- Adequate hamstring flexibility for neutral spine hinge
Build Up First
- Proficiency in basic hip hinge pattern
Also known as
Landmine RDL, Landmine Hip Hinge Deadlift
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