Landmine RDL 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Abs, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Landmine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Landmine Romanian Deadlift (RDL) is a compound exercise that primarily targets the hamstrings while engaging several other muscle groups as secondary targets. By using a landmine attachment, this exercise helps improve posterior chain strength, focusing on the hamstrings, glutes, and lower back. The movement also activates the abs, forearms, lats, traps, and upper back to stabilize the body throughout the lift. The landmine setup allows for a more controlled motion and a safer range of motion compared to traditional barbell deadlifts, making it an effective choice for building strength and improving overall body stability.
How to Perform
Position the landmine barbell securely in front of you, with your feet hip-width apart. Grasp the bar with both hands, ensuring your grip is firm on the handle or the bar itself.
Stand upright with your chest lifted and your core engaged. Begin the movement by shifting your hips backward, maintaining a slight bend in your knees. Keep your back straight and your shoulders pulled back.
Hinge at your hips, lowering the barbell slowly towards the ground. Continue lowering until the bar is at or just below knee height, feeling a stretch in your hamstrings. Ensure that your torso remains straight throughout the movement.
Drive through your heels and midfoot to push your body back up, extending your hips forward to return to the starting position. Keep your core tight and your back neutral to avoid any rounding of the spine.
Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout the exercise to maximize effectiveness and prevent injury. Focus on the engagement of your hamstrings and glutes as the primary muscles working.
Tips
The range of motion in the Landmine RDL is influenced by your mobility and your ability to maintain a neutral spine. Avoid using a box or bench to elevate your feet, as it may lead to excessive range of motion that is difficult to control, especially for those with limited mobility.
Neck positioning during the exercise can vary based on individual preference. Some people prefer to keep their neck neutral, tucking their chin slightly throughout the movement, while others find it more effective to look slightly upward. Here are a few considerations:
If you have an athletic background or a tendency toward more extension, keeping your chin tucked may help maintain a neutral spine.
If you are more prone to thoracic spine (upper back) flexion, looking slightly up can promote extension and improve posture during the movement.
Experiment with both neck positions to determine which one suits your body mechanics and helps you maintain optimal form throughout the lift.
While performing the hinge motion, your weight will naturally shift toward your heels. However, it’s crucial to ensure the weight is evenly distributed across the entire foot. Avoid letting your toes rise off the floor. Focus on keeping all three points of contact: the big toe, little toe, and heel, to maintain stability and balance throughout the movement.
How Not to Perform
Avoid Rounding Your Back: Never let your spine round during the movement, especially in the lower back. This can lead to serious injuries. Keep your chest lifted and your core engaged to maintain a neutral spine throughout the exercise.
Don’t Overextend Your Range of Motion: Going too low can cause excessive strain on your hamstrings and lower back. Only lower the bar until it reaches just below knee height or the point where you feel a stretch in your hamstrings, while maintaining proper form.
Don’t Lock Your Knees: Keep a slight bend in your knees throughout the exercise. Locking your knees can put unnecessary strain on your joints and take away from the focus on your hamstrings and glutes.
Avoid Using Momentum: Do not jerk or swing the weight up by using momentum. Focus on slow, controlled movements both during the lowering and lifting phases to engage the target muscles effectively and avoid wasting energy.
Don’t Let Your Shoulders Collapse: Maintain good posture by pulling your shoulders back and down. Allowing your shoulders to collapse forward can disrupt your form and reduce the effectiveness of the exercise.
Avoid Shifting Weight to Your Toes: Ensure that your weight stays evenly distributed across your entire foot. Don’t let your toes rise as this can cause instability and take away from the engagement of the hamstrings. Focus on keeping contact with the big toe, little toe, and heel.
Don’t Neglect Core Engagement: Failing to engage your core can lead to poor posture and lower back strain. Keep your core tight and engaged to stabilize your torso and prevent any unnecessary movements during the exercise.
Avoid Hyperextending the Hips at the Top: Don’t push your hips too far forward at the top of the movement. Doing so can put excess strain on the lower back and glutes. Focus on fully extending your hips without overexerting.
Don’t Rush Through the Reps: Speeding through the exercise can lead to poor form and missed muscle engagement. Perform each repetition slowly and with control to maximize the effectiveness of the exercise and minimize the risk of injury.
Avoid Allowing Your Neck to Move Too Much: Keep your neck in a neutral position throughout the exercise. Avoid craning your neck up or down excessively, as this can disrupt your spinal alignment and cause strain.a
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
