Landmine RDL
Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
Landmine RDL
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The landmine RDL uses a barbell anchored in a landmine attachment to perform Romanian deadlifts with a unique arc path rather than a straight vertical bar path. This arc may feel more natural for some lifters and can be easier on the lower back. The landmine setup also allows you to train hip hinges with heavier loads than dumbbells provide.
When to use it
Use as variation or for those with back issues.
Who it's for
Intermediate lifters wanting variety.
Stand facing the landmine and grip the barbell end with both hands or an interlocking grip. Push your hips back as you lower—the bar will arc naturally. Drive through your hips to stand, squeezing your glutes at lockout.
Muscles worked: Landmine RDL
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Landmine RDL form guide
- 1
Stand facing landmine, bar at hip level.
- 2
Grip end of bar with both hands.
- 3
Push hips back with slight knee bend.
- 4
Lower bar by hinging at hips.
- 5
Drive hips forward to return up.
- 6
Squeeze glutes at top.
What are the best tips for the Landmine RDL?
Unique arc path feels natural.
Good for those with back issues.
Can be easier on lower back.
When to Use the Landmine RDL
Program landmine RDLs as a variation when standard RDLs feel uncomfortable, for lifters with back issues who prefer the arc path, or when you want variety. Use them for moderate reps with controlled tempo. They pair well with leg curl variations.
What are common Landmine RDL mistakes to avoid?
Rounding back which increases risk of spinal injury.
A compromised back position during the Landmine RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Pulling with arms for optimal results.
Hip hinge movements like the Landmine RDL demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Hamstrings control the movement.
Not enough hip hinge.
Losing hip position during the Landmine RDL shifts the loading pattern away from your Hamstrings and can compress your lower back. Stay planted and let your Hamstrings do the work.
Is the Landmine RDL right for you?
Intermediate lifters wanting variety.
How to Program the Landmine RDL
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Landmine RDL?
Romanian Deadlift
Dumbbell RDL
Cable Pull-Through
Other Variations
- Single Leg Landmine RDL
- Landmine SLDL
Frequently Asked Questions About the Landmine RDL
The Landmine RDL primarily targets the Hamstrings, making it an effective exercise for hamstrings development. Secondary muscles worked during the Landmine RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Landmine RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variety. Focus on proper technique and consider starting with easier variations.
For the Landmine RDL, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Landmine RDL typically requires a landmine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Landmine RDL include: Romanian Deadlift, Dumbbell RDL, Cable Pull-Through. These exercises target similar muscle groups as the Landmine RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Secure landmine base.
- Maintain flat back.