Exercise movement reviewed by:Cody Lockling, MS, CSCS

How Iridium Programs This

Iridium programs this variation when your 7-day workout history shows significant erector spinae fatigue, as the landmine's stability allows you to target the hamstrings without further taxing the lower back. By monitoring your volume per muscle group, Iridium uses this movement to ensure your posterior chain hits its adaptive targets even when your core recovery is incomplete. Additionally, the system tracks your RPE specifically for this fixed-arc movement to ensure progressive overload matches the unique stability profile of the landmine.

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

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.