Landmine Romanian Deadlift
Description
The landmine Romanian deadlift is a hip-hinge variation performed holding the end of a barbell secured in a landmine attachment. The angled bar path guides the movement and reduces the balance demand compared to a standard RDL, while providing constant tension throughout. It is an excellent variation for lifters who need more stability on the RDL.
Muscle Group
Equipment Required
Landmine Romanian Deadlift Instructions
- Set up a barbell in a landmine attachment (or wedge the end into a corner).
- Stand facing the barbell, holding the free end with both hands at hip height.
- Feet hip-width apart. Set a soft, fixed bend in your knees.
- Hinge at the hips by pushing your butt back. Lower the bar along the guided arc.
- Keep your back flat and the bar close to your body.
- Lower until you feel a strong stretch in your hamstrings.
- Drive your hips forward to stand back up. Squeeze glutes at the top.
- Repeat for the desired number of reps.
Landmine Romanian Deadlift Form & Visual
Landmine Romanian Deadlift Benefits
- Guided bar path reduces balance demand vs standard RDL
- Constant tension through the angled resistance
- Builds the hamstrings and glutes effectively
- More accessible for beginners learning the RDL
- Easy to set up with a landmine or corner
- Good variation for lifters with balance issues
Landmine Romanian Deadlift Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Forearms and grip
- Core (stabilizer)
Landmine Romanian Deadlift Variations & Alternatives
- Barbell Romanian Deadlift
- Dumbbell Romanian Deadlift
- Landmine Single-Leg RDL
- Cable Romanian Deadlift
- Landmine Stiff-Leg Deadlift
