Landmine Deadlift
Landmine Deadlift Exercise Description
The landmine deadlift is a hip-hinge strength exercise performed with one end of a barbell anchored, creating a fixed arc of motion. It primarily targets the posterior chain—gluteus maximus and hamstrings—while the spinal erectors and abdominal wall maintain a neutral spine. The lats and forearm flexors contribute to upper-body tension and secure grip throughout the pull. The landmine’s angled path keeps the load close to the body and offers a clear movement track, which can help many lifters organize their hinge mechanics. Expect a controlled, vertical-leaning torso, minimal forward drift of the load, and a strong emphasis on hip extension from the floor to lockout.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Latissimus Dorsi, Longissimus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Landmine Deadlift Exercise
‘- Set one end of a barbell in a landmine base (or securely in a corner); load plates on the free end.
– Stand with feet hip-width, bar end centered between your midfeet; toes slightly turned out.
– Hinge to reach the sleeve; grasp the bar end or landmine handle with both hands, arms straight.
– Set neutral spine; draw ribs down over pelvis; depress and lightly retract the scapulae to engage the lats.
– Inhale and brace circumferentially; keep your gaze neutral (chin slightly tucked).
– Initiate with a hip hinge: push hips back while allowing knees to bend just enough; shins stay mostly vertical.
– Drive the floor away; extend hips and knees together, keeping the bar close as it travels on its arc.
– Maintain a packed upper back—no shrugging or slack—throughout the ascent.
– Stand tall at lockout with pelvis neutral and glutes engaged; avoid leaning back or flaring the ribs.
– Lower under control by hinging back, maintaining neutral spine and tension until plates touch down.
– Common errors to avoid: rounding the back, letting knees cave inward, tipping onto the toes, or yanking the bar.
Landmine Deadlift Tips
‘- Center the bar end between your midfeet with feet hip-width and toes slightly turned out before you start.
– Hinge down with arms straight to grasp the bar, rather than squatting straight down.
– Set a neutral spine by drawing your ribs down over your pelvis before you initiate the lift.
– Depress and lightly retract your shoulder blades to keep the lats engaged and upper back packed.
– Inhale and brace around your torso, keeping your gaze neutral with a slight chin tuck.
– Push your hips back and let your knees bend just enough so your shins stay mostly vertical as you set up and lower.
– As you stand, drive the floor away and extend hips and knees together, keeping the bar close on its landmine arc.
– At lockout, stand tall with glutes engaged and pelvis neutral, avoiding leaning back or flaring the ribs.
– Lower the bar under control by hinging back, maintaining neutral spine and tension until the plates touch down.
– Avoid rounding your back, letting your knees cave inward, tipping onto your toes, or yanking the bar off the floor.
Landmine Deadlift Beginner Introduction
The landmine deadlift is a hip-hinge strength movement performed with a barbell anchored at one end, usually in a landmine attachment or braced in a corner. Because the bar travels along a guided arc, the weight stays close to the body and follows a predictable path, which often suits lifters who want a clearer sense of how their hinge pattern should feel. The main effort comes from the glutes and hamstrings driving the body upward, with the lower back and abs working together to keep the torso steady from the floor to the top of the lift.
Throughout the motion, the hands secure the bar sleeve or landmine handle, with the lats and forearms creating upper-body tension to support the pull. The torso leans forward but remains controlled, and the bar moves in a smooth curve rather than drifting far in front of the legs. Overall, this variation highlights powerful hip extension, firm trunk stability, and a solid grip, packaged in a setup that naturally encourages an organized, repeatable bar path.