Landmine Romanian Deadlift
Primary
Glutes
Secondary
Hamstrings, Lower back, Core
Equipment
Landmine
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Landmine Romanian Deadlift is a compound hip hinge movement that primarily targets your glutes. Use as a hip hinge variation or for variety.
Everything You Need to Know About the Landmine Romanian Deadlift
The Landmine Romanian Deadlift is a intermediate difficulty exercise that targets your Glutes (gluteus maximus) and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use as a hip hinge variation or for variety. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting landmine training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Landmine Romanian Deadlift — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Landmine Romanian Deadlift?
- 1
Set up a barbell in a landmine attachment.
- 2
Stand facing the end of the barbell.
- 3
Hold the end with both hands.
- 4
Hinge at your hips, pushing them back.
- 5
Lower until you feel a hamstring stretch.
- 6
Drive hips forward to stand.
What are the best tips for the Landmine Romanian Deadlift?
The arc of the landmine guides the movement.
Keep your back flat throughout.
Push hips back, not down.
Common Landmine Romanian Deadlift mistakes
Rounding the lower back.
A compromised back position during the Landmine Romanian Deadlift puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Standing too far from the landmine.
Hip hinge movements like the Landmine Romanian Deadlift demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Not hinging enough at the hips.
Losing hip position during the Landmine Romanian Deadlift shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Landmine Romanian Deadlift — who it's best for
Intermediate lifters wanting landmine training.
How to Program the Landmine Romanian Deadlift
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: 3-4 sets of 8-12 reps. Rest 60-90s.
What are good alternatives to the Landmine Romanian Deadlift?
Other Variations
- Single-Leg Landmine RDL
- Staggered Stance Landmine RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Landmine Romanian Deadlift — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure landmine is secure.
- Maintain proper hip hinge form.