Primary
Hamstrings
Secondary
Glutes, Core, Lower Back
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
See how Landmine RDL could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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 Landmine RDL only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
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.
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Stand facing landmine, bar at hip level.
Grip end of bar with both hands.
Push hips back with slight knee bend.
Lower bar by hinging at hips.
Drive hips forward to return up.
Squeeze glutes at top.
Unique arc path feels natural.
Can be easier on lower back.
For general fitness, start Landmine RDL with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Rounding back which increases risk of spinal injury.
Changing your back position during the Landmine RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Pulling with arms for optimal results.
Hip hinge movements like the Landmine RDL depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Hamstrings guide the movement.
Not enough hip hinge.
Losing hip position during the Landmine RDL changes the loading pattern and can reduce the intended work for your Hamstrings. Keep your hips aligned with the setup cues and move only through the range you can control.
Intermediate lifters wanting variety.
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.
This is one example of how Landmine RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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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.