Landmine RDL Video Guide

Exercise Profile

  • Strength
  • Landmine
  • Compound
  • Hinge (Bilateral)
  • Intermediate
  • Abs, Forearms, Glutes, Lats, Lower Back, Traps, Upper Back
Hamstrings Exercises Diagram Target Muscle Group

Landmine RDL Instructions

  1. 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.
  2. Stand tall and begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height.
  3. Drive through the whole foot and focus on pushing the floor away.
  4. Return to the starting position and repeat for the desired number of repetitions.

Landmine RDL Tips

  1. 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.
  2. 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.
  3. 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.