Hamstrings
Landmine Romanian Deadlift
The Landmine Romanian Deadlift is a strength exercise with a landmine for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 22%, hamstrings (biceps femoris) 22% and hamstrings (semitendinosus/-membranosus) 18%.
How to do it
- Load one end of a barbell anchored in a landmine and stand at the loaded end facing the anchor.
- Hold the sleeve end with both hands in front of your hips, arms straight.
- Stand with the feet hip-width and unlock the knees slightly.
- Push the hips back and lower the bar end toward the shins until the hamstrings stretch.
- Drive the hips forward to stand tall again.
Tips
- The arc of the landmine keeps the load close, which makes it a good way to learn the hinge.
- Keep the chest over the bar and the arms long.
Common mistakes
- Bending the elbows to lift the bar.
- Letting the knees drift forward and squatting.
- Rounding the back at the bottom.
Muscles worked by the Landmine Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Landmine Romanian Deadlift alternatives
Different equipment
- Band Romanian Deadlift
- Cable Romanian Deadlift
- Dumbbell Romanian Deadlift
- Kettlebell Romanian Deadlift
- Romanian Deadlift
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Landmine Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and adductors assist.
Is the Landmine Romanian Deadlift good for beginners?
Yes. The Landmine Romanian Deadlift is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Landmine Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Dumbbell Romanian Deadlift. They train mostly the same muscles, some with different equipment.
How do you make the Landmine Romanian Deadlift harder?
Add weight or reps, or move on to the Cable Romanian Deadlift and Dumbbell Romanian Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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