Adiletix - Barbell Landmine Single-Leg Romanian Deadlift - Step-by-Step Guide
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Barbell Landmine Single-Leg Romanian Deadlift
1 - Secure one end of a barbell into a landmine attachment or wedge it firmly into a corner on the floor.
2 - Stand facing the loaded end of the barbell and grasp it with one hand using an overhand grip, holding it at hip height with your arm extended.
3 - Shift your weight onto the leg on the same side as the hand holding the barbell, keeping a slight bend in that knee.
4 - Hinge at the hips by pushing them back while simultaneously extending your free leg straight behind you for counterbalance, lowering the barbell toward the floor in a controlled arc.
5 - Keep your back flat, core braced, and the working leg's knee slightly bent throughout the movement. Lower until you feel a strong stretch in your hamstring or until your torso is roughly parallel to the floor.
6 - Drive through the heel of your working leg and engage your glutes to return to the upright starting position in a controlled manner.
7 - Complete all reps on one side before switching to the opposite hand and leg.
