How to do a landmine romanian deadlift

Setup:

1. Landmine Attachment: Ensure a barbell is securely positioned in a landmine attachment or wedged in a corner.
2. Barbell Loading: Load the barbell with the desired weight.
3. Stance & Grip: Stand facing the end of the barbell with feet hip-width apart. Hinge at your hips to grab the end of the bar with both hands, using an overhand grip.

The Lift:

1. Initiate the Hinge: Keeping your back straight and core engaged, push your hips back and hinge forward from the waist. Allow the bar to travel close to your body in an arc.
2. Feel the Stretch: Continue hinging forward until you feel a stretch in your hamstrings. Your knees should have a slight bend.
3. Drive Upwards: Engage your glutes and hamstrings to drive your hips forward and return to an upright position.

Tips:

• Keep the Bar Close: The barbell should stay close to your body throughout the entire movement.
• Back Position: Maintain a neutral spine with a slight natural arch in your lower back. Avoid rounding your back.
• Hip Hinge: Focus on initiating the movement from your hips, not your lower back.
• Breathing: Inhale as you hinge forward, exhale as you drive your hips back up.

Variations:

• Single-Leg Landmine RDL: Perform the movement with one leg extended behind you for an added balance challenge.
• Staggered Stance Landmine RDL: Place one foot slightly behind the other for a variation that targets the hamstrings and glutes differently.