Male

Landmine Romanian Deadlift

Muscles involved

When you perform the Landmine Romanian Deadlift, you instantly notice how the fixed arc of the barbell guides your hip hinge into a smooth, natural rhythm. As you push your hips back, you will feel a deep, controlled stretch right through your hamstrings, giving you complete awareness of your muscle engagement. Lowering the weight demands tight core stability, which helps you stay locked in and balanced throughout the motion. Once you reach the bottom, pausing briefly creates great tension before you powerfully squeeze your glutes to drive yourself back upright. It is a fantastic way to master body control, ensuring your posterior chain does the heavy lifting while protecting your lower back.

How to do it

1. Place one end of a barbell in a landmine attachment, stand facing it, and straddle the barbell with feet hip-width apart. 2. Grasp the end of the barbell with both hands, hinge at your hips, and slide the bar down your legs while keeping your back flat. 3. Pause at the bottom, feeling a stretch in your hamstrings. 4. Squeeze your glutes to drive your hips forward and return to the upright position.

Equipment required

Barra

Muscles worked

Tips

- Stand with the barbell shaft between your legs for a stable center of gravity. - Hinge at your hips, pushing your glutes back as you lower the bar. - Keep your back flat and your core tight throughout the movement. - Squeeze your glutes to drive your hips forward and return to the top.