Landmine Romanian Deadlift
The Landmine Romanian Deadlift targets the posterior chain, focusing on the hamstrings and glutes. This exercise improves strength and stability while promoting proper hip hinge mechanics.
- Stand with your feet shoulder-width apart, facing the landmine.
- Grip the end of the barbell with both hands, keeping your arms straight.
- Hinge at the hips, lowering the barbell while maintaining a flat back.
- Lower until you feel a stretch in your hamstrings, then return to the starting position by driving your hips forward.
- Repeat for the desired number of repetitions.
How to perform the Landmine Romanian Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Landmine Romanian Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your hamstrings rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Landmine Romanian Deadlift
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