Landmine Romanian Deadlift
Landmine Romanian Deadlift (RDL)
Targeted Muscle Groups
Primary Muscles:
- Hamstrings:
- Glutes:
Secondary Muscles:
- Erector Spinae (Lower Back):
- Core Muscles:
- Forearms/Grip Strength:
Equipment Needed
Landmine Romanian Deadlift
- barbell
- landmine attachment
- Weight plates
- Lifting belt
Step-by-Step Guide: How to Perform the Landmine Romanian Deadlift
1. Setup:
2. Grip the Barbell:
3. Position Yourself:
4. Initiate the Hip Hinge:
5. Return to Starting Position:
6. Repeat:
Recommended Reps and Sets
- Beginners:
- Intermediate/Advanced:
Pro Tips for Success
- Focus on the Hip Hinge:
- Maintain a Neutral Spine:
- Start Light:
- Engage Your Core:
- Use a Slight Knee Bend:
Common Mistakes to Avoid
- Rounding the Lower Back:
- Using Too Much Weight:
- Bending the Knees Too Much:
- Not Keeping the Bar Close:
Landmine Romanian Deadlift