Landmine Romanian Deadlift

1. Set up a barbell in a landmine attachment or wedge the end into a corner with a towel underneath.
2. Stand facing the loaded end with feet hip width apart, gripping the bar with both hands close to your chest.
3. Set a slight bend in your knees and keep this knee angle roughly the same throughout the movement.
4. Hinge forward at the hips, pushing your glutes back while lowering the bar toward the floor in a controlled arc.
5. Lower until you feel a strong stretch in your hamstrings, keeping your back flat and chest up.
6. Drive your hips forward to reverse the motion, standing back up while squeezing your glutes.
7. Keep the bar close to your legs throughout both the lowering and lifting phases.
8. Perform 10 to 15 reps, keeping the tempo controlled rather than rushing the hinge.

Common Mistakes

• Bending the knees more as you descend: Turning the hinge into a squat by bending the knees further shifts the emphasis off the hamstrings. Keep the knee bend roughly fixed and hinge from the hips instead.
• Rounding the lower back at the bottom: Letting the spine curve as you reach the stretch position puts unnecessary strain on the back. Stop the descent once your back starts to round.
• Letting the bar drift away from the body: Allowing the end of the bar to swing forward changes the leverage and stresses the lower back more. Keep the bar path close to your legs the entire rep.
• Standing up by leading with the lower back: Yanking the torso upright before the hips finish extending overworks the spinal erectors. Drive through the hips first and let the torso follow.