This Landmine deadlift is extremely beneficial as it is much less technical than any deadlift variation that is performed from the floor. I have also found that many individuals have an easier time mastering the Landmine deadlift than they do the Romanian deadlift that is performed with dumbbells or a barbell, the trap bar deadlift, and even the rack/block pull.
Due to the bar being wedged between the legs, and the arms being pinned to the body, the likelihood of the weight drifting forward from the body is much less likely. The placement of the bar also forces the body to travel in a set plane as it cannot move forward without being jabbed by the bar. This encourages people to move by hinging their hips backwards versus lowering down by 1) rounding their spine, 2) lowering their chest without hinging their hips 3) squatting down, or 4) a combination. This set-up makes executing the hip hinge much easier to learn.
As a result, many beginners can master this extremely important fundamental movement, and while under load. This will allow them to gain the necessary levels of technique and movement mastery, strength and controlled mobility that will help them thrive in the gym, in their given sport (if relevant), and in their everyday life. The Landmine deadlift also serves as a stepping-stone that will help many individuals transition to being able to perform more advanced deadlift variations.
- Set up the bar so it is lengthwise. You can anchor the bar against a stable surface like a wall, weight plate, or box.
- Position your body so the front of the bar is right against your pelvis. If you execute the hip hinge to perfection, the end of the bar should not strike your body.
- Loop a resistance band under the middle of your feet, and wrap it around the bar.
- Place your feet so they are roughly hip width apart or slightly wider, and have a very slight bend in your knees. If it's more comfortable, you can point your toes out a small amount. Adopt a foot width and position that feels and works the best for you. If your stance is not completely symmetrical, do not sweat it, particularly if this stance works and feels the best.
- Form a tripod base by placing your weight on the mid to back of your feet, and keep your toes down, particularly your big and baby toes. These parts of your feet should remain in contact with the floor for the duration of the exercise. Pretend that you are suctioning or screwing your feet to the ground.
- Keep your elbows straight, arms rigid, and squeeze them into your sides. Pretend that you are trying to crush something in your armpits.
- Before each rep, take a deep breath in through your nose (360 degrees of air around your spine), brace your core (360 degree brace), and tuck your ribs down towards your hips (close the space in your midsection).
- Now hinge/push your hips backwards as far as you can. You can pretend that a rope is attached around your hips and is pulling them backwards, or that you are trying to push your glutes backwards into a wall that is behind you.
- When you feel a mild stretch in your hamstrings, return to the starting position by driving through the tripod base, and squeezing your hamstrings and glutes. With this, and any hinging movement, lower does not mean better. Lower down by hinging your hips back, not by rounding your back, dropping your chest down towards the floor, or squatting down.
- You can exhale when you are returning to the starting position, or you can hold your breath for the duration of the rep, and can reset in between reps.
- Lock out at the top by pushing your hips forward and extending your knees. Squeeze your glutes, hamstrings, and quads, brace your core, tuck your ribs towards your hips, and drive your arms into your sides. Do not allow your lower back to hyperextend or ribcage to flare. Your head, torso, and hips should be in a stacked position.
- The bar and your arms should not travel ahead of your body. During the hinge, your arms should graze the inside of your thighs, and during the lockout, your arms and hands should remain tight to your body.
- For the duration of the exercise, do not allow your spine to hyperextend, or round. Keep your neck in neutral alignment and chin tucked. Do not look up.
- Reset before each rep.
- Choose a weight and band resistance that allows you to maintain proper form at all times. It is vital that you master proper form and the movement before you add additional resistance in the form or weight or a band.
You can make this exercise easier by using less weight. You can also use a band with less resistance, or no band at all.
You can make this exercise more challenging by using more weight, or you can use a band with more tension. You can also perform negative reps and can take 3-5 seconds to hinge your hips back.