Landmine Romanian Deadlift
Expert Advice
Focus on hinging at the hips and keeping your back straight to target the posterior chain effectively without straining the lower back.
How-to-do Steps
- Stand with your feet hip-width apart, facing the end of the barbell secured in a landmine attachment.
- Bend at the hips to grasp the barbell with both hands, arms extended and back straight.
- Lift the barbell by extending your hips, keeping the barbell close to your body.
- Lower the barbell back down by hinging at the hips with a slight bend in the knees.
- Repeat for the desired number of repetitions.
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Muscles Worked
Landmine Romanian Deadlift primarily targets the Lats, Glutes, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats25%
Glutes25%
Secondary
Quads20%
Hamstrings20%
Calves10%
Equipment
Landmine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Landmine Romanian Deadlift work?
Landmine Romanian Deadlift primarily targets the Lats, Glutes. Secondary muscles involved include Quads, Hamstrings, Calves. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Landmine Romanian Deadlift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Landmine Romanian Deadlift suitable for beginners?
Landmine Romanian Deadlift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
