Abs, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Landmine RDL Instructions
- Stand with a bar in between your legs and lay the bar in the notch of a v-bar with both hands on the handle.
- Stand tall and begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height.
- Drive through the whole foot and focus on pushing the floor away.
- Return to the starting position and repeat for the desired number of repetitions.
Landmine RDL Tips
- Range of motion in the lift will largely be determined by an individual’s mobility as well as their ability to maintain a neutral spine. Standing on a box or bench is likely counterproductive as most won’t have the mobility to control that much range of motion effectively.
Neck position is highly individual - Some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking slightly up. Here’s some factors to consider:
- If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
- On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension.
- Experiment with each and see which one works best for your individual anatomy and biomechanics.
- Your weight will naturally shift to your heels as you hinge; however, it’s important that you keep the weight distributed over your whole foot and don’t allow the toes to rise. To combat this, you should focus on maintaining 3 points of contact: big toe, little toe, and heel.