Landmine Romanian Deadlift
The Landmine Romanian Deadlift is a hip-hinge exercise that targets the hamstrings and glutes using a barbell anchored in a landmine attachment. This variation offers a fixed arc of motion, reinforcing proper hinging mechanics while often reducing lower back strain compared to traditional free-weight deadlifts.
Because the Landmine RDL fixes your movement path, it is an excellent tool for volume training without high neurological fatigue. The AI analyzes your recent training load and recovery data (HRV and sleep) to determine if your lower back is ready for heavy loading; if your recovery scores are low, the AI might prescribe this stable variation over a conventional barbell RDL to maintain posterior chain stimulus while prioritizing safety.
Form Cues
- Stand with feet shoulder-width apart straddling the bar
- Interlace fingers under the bar end or use a V-handle
- Push your hips back as if closing a car door with your glutes
- Keep a soft bend in your knees throughout the movement
- Drive hips forward and squeeze glutes to stand tall
- Don't round your lower back as you descend
- Don't turn the movement into a squat by bending knees too much
- Don't hyperextend or lean backward at the top
- Don't let your shoulders round forward
Common Mistakes
- Squatting instead of hinging
- Rounding the spine
- Hyperextending lumbar spine at lockout
- Looking up and straining the neck
- Using arms to lift the weight
Muscles Worked
This exercise primarily targets the hamstrings and glutes, utilizing the fixed path of the landmine to create a deep stretch in the posterior chain. It secondarily engages the erector spinae and core for stability, as well as the forearms and grip strength to hold the weighted barbell.
Primary
Secondary
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