Romanian Landmine Deadlift
Strengthen your posterior chain with the landmine variation of the Romanian Deadlift. Build powerful hamstrings and glutes!
The Romanian Landmine Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back, core and quads. You'll need: barbell or landmine attachment or weight plates.
Required Equipment
Romanian Landmine Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Quads (quadriceps femoris)
Romanian Landmine Deadlift Variations and Alternatives
How to do the Romanian Landmine Deadlift
Set up for the exercise by securing one end of a barbell in a landmine attachment or at a secure base.
Load the opposite end of the barbell with the appropriate weight plates.
Stand with your feet hip-width apart, facing the barbell and grip the barbell near the end with both hands.
Keep your back straight, shoulders back, and chest up as you stand tall. This will be your starting position.
Initiate the movement by pushing your hips back while keeping a slight bend in the knees. As you hinge at the hips, lower the barbell along the path of your legs.
Lower the barbell until you feel a stretch in your hamstrings or as far as you can go without rounding your lower back.
Maintain the straight back and engaged core throughout the movement.
Engage your hamstrings and glutes to reverse the movement, lifting the barbell as you return to the starting position.
Keep the weight close to your body throughout the exercise to maintain good form.
Repeat for the desired number of repetitions.
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Romanian Landmine Deadlift FAQs
What muscles does the Romanian Landmine Deadlift work?
The Romanian Landmine Deadlift mainly works the glutes & hips and hamstrings, with help from the lower back, core and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Romanian Landmine Deadlift?
Barbell or landmine attachment or weight plates.
Is the Romanian 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 Romanian Landmine Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Romanian Landmine Deadlift variations and alternatives?
Similar exercises include the Barbell Romanian Deadlift, Barbell Romanian Deadlift to Row, Barbell Romanian Sumo Deadlift and Bodyweight Behind-Head Romanian Hand Deadlift.
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