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Landmine Deadlift

Build strength and power with the Landmine Deadlift. A great variation for all fitness levels.

The Landmine Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and core. You'll need: barbell or landmine attachment or weight plates.

Landmine Deadlift demo video 2
Mr. Color
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Required Equipment

Barbell
Barbell
Landmine Attachment
Landmine Attachment
Weight Plates
Weight Plates

Landmine Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Spinal Erectors (erector spinae); Deep Core (transverse abdominis)

Landmine Deadlift Variations and Alternatives

How to do the Landmine Deadlift

  • Weight plates (optional, depending on your strength level)

1. Positioning:

  • Stand with your feet shoulder-width apart, facing the landmine.

  • Bend your knees slightly and lower your hips to grip the barbell. Your hands should be about shoulder-width apart.

  • Keep your back straight and your chest lifted.

  1. Starting Position:

    • Your shoulders should be slightly in front of your hips.

    • Grip the barbell with both hands, ensuring a firm hold.

  2. Movement:

    • Engage your core and push through your heels as you lift the barbell.

    • Extend your hips and knees simultaneously to stand up straight.

    • Keep the barbell close to your body as you lift, maintaining a straight back.

    • At the top of the movement, your body should be fully extended, standing upright.

  3. Lowering:

    • To lower the barbell, hinge at your hips and bend your knees.

    • Keep your back straight and the barbell close to your body as you lower it back to the starting position.

    • Stop at about knee level before returning to the starting position.

  4. Repetitions:

    • Perform 8-12 repetitions, resting as needed between sets.

Tips:

  • Start with lighter weights to practice your form before progressing.

  • Focus on controlled movements; avoid using momentum.

  • Ensure you maintain a neutral back throughout the exercise.

Landmine Deadlift FAQs

What muscles does the Landmine Deadlift work?

The Landmine Deadlift mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the Landmine Deadlift?

Barbell or landmine attachment or weight plates.

Is the Landmine Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Landmine Deadlift go on?

It belongs on leg day in a push/pull/legs routine.

What are some Landmine Deadlift variations and alternatives?

Similar exercises include the Landmine Front Squat, Single-Leg Landmine Stiff Leg Deadlift, Landmine Push-Up and Landmine Rear Lunge.

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