Exercise Tutorial: Landmine Deadlift
Table of Contents
What Is a Landmine Deadlift
A Landmine Deadlift is a style of deadlift that features a barbell placed in a Landmine attachment. You can adjust the load of the Landmine Deadlift by adding or removing plates to the end of the barbell. Many athletes prefer to perform the Landmine Deadlift as it places less stress and force on the spine as compared to the conventional deadlift as it allows the back to be in more of an upright position.
How to Do Landmine Deadlift
Performing a Landmine Deadlift is super simple. All you need to do a Landmine Deadlift is a Landmine attachment, barbell and weight plates. If your Landmine attachment is not part of your power rack or cage, you can easily place the attachment in the middle of at least two 45 lbs plates. To learn how to do a Landmine Deadlift, follow these simple steps:
Place the barbell in the Landmine attachment. If you would like to use a load during your Landmine Deadlift, place the desired amount of plates on the end of the barbell opposite to the Landmine attachment.
Stand facing the barbell and the Landmine attachment. This means that the body is perpendicular to the barbell, not parallel. Your feet should be about shoulder-width apart and in line with the end of the barbell. Grasp onto the end of the barbell with both hands just behind the plates. You may interlace your fingers.
Perform a deadlift by pushing your hips back, and then driving them forwards. Your arms should be straight throughout the movement. Continue to perform the Landmine Deadlift for the required amount of reps and sets.
You have now learned how to do a Landmine Deadlift!
Landmine Deadlift Form
When performing the Landmine Deadlift, there are a few important things to remember. Following these tips will allow you to have proper Landmine Deadlift form:
Keep your arms straight throughout the movement.
Maintain a neutral spine.
Keep the knees in line with the ankles.
Keep your shoulders down and back.
Landmine Deadlift Benefits
The Landmine Deadlift features all of the same benefits as the conventional Deadlift, plus more! The Landmine Deadlift will allow you to:
Improve on the hip hinge movement.
Increase muscular strength and endurance in the posterior chain.
Provides a safer way to Deadlift.
Places less stress on the back.
Why Is the Landmine Deadlift Useful
The most popular reason that the Landmine Deadlift is useful is that it places less force on your back. This is because the barbell travels in a straight path, which keeps the back in a more upright position. As well, this upright position allows the user to focus more on the hip hinge movement, and overall is a safer way to deadlift.
Landmine Deadlift Alternatives
There are many Landmine Deadlift alternatives that you can try if you do not have access to a Landmine attachment or barbell. Some Landmine Deadlift alternatives include:
Back Hyperextension
Landmine Deadlift Variations
The Landmine Deadlift has many variations of its own that you can try! Check out some Landmine Deadlift Variations below:
Landmine Sumo Deadlift
Landmine Romanian Deadlift
Landmine Single Leg Deadlift
Landmine Sumo Deadlift
The Landmine Sumo Deadlift is very similar to the Landmine Deadlift that we described above! The main difference in a Sumo Deadlift is that your stance is much larger. In the Landmine Deadlift we described above, your stance is about shoulder-width apart. In the Landmine Sumo Deadlift, your stance is wider than shoulder-width apart and your toes are pointed outwards around 45-degrees. This wide stance will allow for the spine to experience even less stress as the body is even more upright in the Landmine Sumo Deadlift. Proceed to perform the Landmine Deadlift as usual.
Landmine Romanian Deadlift
The Landmine Romanian Deadlift is completed in almost the same manner as the conventional Landmine Deadlift. The main difference between these two styles of deadlifts is that your legs are stiffer and straight in the Landmine Romanian Deadlift. Perform the Landmine Deadlift as usual, but instead of allowing the knees to bend, try to keep them straight (not locked out) during the deadlift. In the Landmine Romanian Deadlift, most of the work is done by the Glutes and Hamstrings.
Landmine Single Leg Deadlift
The Landmine Single Leg Deadlift is performed in a different position than the Landmine Deadlift. Instead of standing facing the Landmine attachment, you will stand in line with the bar so that the arm closest to the end of the barbell is the one holding it, and the leg closest to the barbell is the one that is elevated in the air. Perform a Landmine Single Leg Deadlift using an overhand grip and distribute your weight evenly on the planted leg. Once your body is parallel to the floor in the lowest part of the exercise, this is when you lift the barbell and return to the starting position.
Landmine Deadlift Glutes
Many athletes love the Landmine Sumo Deadlift variation to build their Glutes. The Landmine Sumo Deadlift is believed to provide better Glute activation because of the upright position of the body and the ability to lean forwards on the toes. You can also add a band to the Landmine Sumo Deadlift to increase the difficulty of the exercise and keep progressing!
