Landmine Deadlift
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The Landmine Deadlift is a hip-dominant strength exercise that targets the glutes, hamstrings, and erector spinae. One end of the barbell is anchored in a landmine attachment or corner, and you pull the free, loaded sleeve in an arcing path that is more forgiving on the lower back than a conventional deadlift, making it a practical choice for beginners learning the hip hinge or for lifters managing spinal discomfort.
Cómo hacer el Landmine Deadlift
- 1Anchor one end of a barbell in a landmine attachment or wedge it securely into a corner of a room using a folded towel to protect the walls.
- 2Load the free end of the barbell with the desired weight and secure it with a collar.
- 3Stand with your feet roughly hip-width apart, positioning yourself so the loaded sleeve is between your legs or just in front of your hips.
- 4Hinge at the hips by pushing them back, softening your knees, and lowering your torso until your hands can grip the sleeve with both hands — use an interlaced or double-overhand grip.
- 5Set your spine in a neutral position: chest up, back flat, shoulders pulled back and down, and gaze slightly forward.
- 6Take a deep breath, brace your core, and drive through your heels to extend your hips and knees simultaneously, pulling the bar up along its natural arc.
- 7Stand tall at the top with your hips fully extended, glutes squeezed, and shoulders back — do not hyperextend the lower back.
- 8Hinge at the hips again and lower the sleeve back to the starting position in a controlled manner, maintaining a flat back throughout the descent.
- 9Reset your brace before the next rep rather than bouncing the weight off the floor.
Consejos de técnica
- Keep your spine neutral from setup to lockout — a flat back, not a rounded one, protects the lumbar vertebrae under load.
- Initiate every rep by pushing your hips back, not by bending your knees first; the movement is a hinge, not a squat.
- Keep the sleeve close to your body during the pull so the load stays centered over your base of support.
- Squeeze your glutes and fully extend your hips at the top before beginning the descent — a partial lockout leaves the posterior chain undertrained.
- Control the lowering phase at the same tempo as the lift; a slow descent builds more hamstring strength than letting the bar drop quickly.
Errores comunes
- Rounding the lower back at the start or during the pull, which places harmful shear force on the lumbar spine rather than loading the glutes and hamstrings.
- Squatting the weight instead of hinging — bending the knees deeply and keeping the torso upright shifts the load away from the posterior chain and turns the movement into a quasi-squat.
- Jerking the bar off the floor, which releases the pre-tension on the hamstrings and lower back and increases the risk of a sudden strain.
- Hyperextending the lower back at lockout to appear fully extended, which compresses the lumbar vertebrae — stand tall through the hips and glutes instead.
- Using a grip that is too wide or too narrow, which destabilizes the wrists and reduces the force transferred into the bar — grip the sleeve with hands close together and knuckles facing out.
Preguntas frecuentes
What muscles does the Landmine Deadlift work?
The Landmine Deadlift primarily works the glutes, hamstrings, and erector spinae. The angled bar path also recruits the upper back and core to stabilize throughout the lift.
Is the Landmine Deadlift easier on the lower back than a conventional deadlift?
Yes. Because the bar is anchored at one end and pulled at an angle rather than straight up, the torso stays more upright and the compressive forces on the lumbar spine are lower, making it a good alternative for lifters with lower-back sensitivity.
Can beginners do the Landmine Deadlift?
It is one of the better deadlift variations for beginners because the fixed bar path guides the movement and makes it easier to maintain a neutral spine while learning the hip hinge pattern.
How is the Landmine Deadlift different from a Romanian deadlift?
A Romanian deadlift uses a straight vertical bar path and keeps the knees nearly locked, emphasizing hamstring stretch. The Landmine Deadlift uses an angled arc, allows a slight knee bend, and places more even demand across the glutes, hamstrings, and lower back.
How much weight should I use for the Landmine Deadlift?
Start light enough to complete every rep with a flat back and controlled tempo, typically just the sleeve or a small plate. The angled bar path reduces the effective load, so many lifters find they need more weight than expected to feel challenged once they have the form dialed in.
