The double landmine single leg Romanian deadlift is a fantastic exercise for strengthening the hamstrings, glutes, and core. Best of all, this exercise can be performed by people of most fitness levels as the double bar set-up makes it much easier for beginners to master the hip hinging movement as they are locked into a more stable position, and advanced lifters will also really benefit as this set-up makes it much easier to use a substantial amount of weight.
To perform this exercise:
- Set up two bars so they are parallel to one another. You can anchor them against a stable surface, but if you are on a rubber floor, the bars shouldn't slip.
- Grab on to both bars. Keep your elbows straight and arms rigid, and squeeze your upper arms into your sides. I like to pretend that I am trying to crush something in my armpits. This strategy will stabilize your torso and will make performing the exercise significantly easier.
- Stand on one foot, and have a slight bend in your knee.
- As for your foot position, lock your foot into the floor by pressing through the mid/back of your foot, and also through your big and baby toe, and keep your toes spread. This ''tripod foot'' position will dramatically improve your overall stability and ability to perform this exercise.
- Before you go, take a deep breath into your belly (360 degrees of air around your spine), brace your core (I like to imagine that I am about to block a soccer ball with my stomach), and lightly tuck your rib cage towards your hips (close the space in your midsection).
- Push/hinge your hips backwards as far as you can while maintaining a neutral spine, and keeping your chin tucked. I like to imagine that a rope is attached around my hips and is pulling me backwards.
- Your leg that’s in the air should stride back and should remain close to the center of your body. This will help prevent your pelvis from twisting. Your body should remain square to the floor the whole time and should not rotate in the hips or spine.
- You should feel tension in your hamstrings of the working leg the entire time. Once you feel a mild stretch in your hamstrings, return to the starting position by driving through the mid-back of your foot (but keep your toes down) and pressing your body away from the floor, squeezing your hamstrings and glutes, and pushing your hips forward.
- With this (and many exercises), lower doesn’t always mean better. Good form should be your #1 priority.
- As you return to the starting position, lock out by squeezing your glutes, extend your knees by squeezing your quads and hamstrings, brace your core, and actively tuck your rib cage towards your hips (close the space in your midsection). Also, bring your shoulder blades together and down. I like to imagine that I am tucking each one in the opposite back pocket of my pants.
- Keep your chest up for the entire lift but do not over-arch your back.
- Reset, and repeat for the desired number of reps, then do with the other leg.
- If your grip is an issue, you can use chalk or the specific Landmine handles.