Landmine Single Leg Landmine RDL

Landmine Single Leg Landmine RDL demonstration gif

Instructions:

  • 1Stand perpendicular to the end of the barbell resting on the landmine attachment.
  • 2With your feet shoulder-width apart, bend at your hips and knees and pick up the bar.
  • 3Hold the end of the bar with both hands extending your arm.
  • 4Raise your body while extending one leg behind you until it forms a straight line with your torso.
  • 5Return to the starting position by lowering the barbell while you simultaneously lower your extended leg.

Tips:

  • Maintain the natural arch in your back throughout the entire exercise.
  • Keep your head up and a slight bend in your knee of the standing leg.
  • Aim to keep the barbell close to your body throughout the entire range of motion.
  • Exhale as you lift the bar, inhale as you lower the bar.

Landmine Single Leg RDL: A Comprehensive Guide

The Landmine Single Leg Romanian Deadlift (RDL) is a dynamic exercise designed to enhance strength, stability, and flexibility in your lower body. Targeting the **Erector Spinae** and **Gluteus Maximus**, this exercise is highly effective for those looking to improve their overall mobility and strength, particularly through the hips.

Benefits of the Landmine Single Leg RDL

Engaging in the Landmine Single Leg RDL offers numerous benefits, including:
  • Muscle Development: This exercise primarily targets essential muscle groups in the posterior chain, promoting muscle growth and better functional strength.
  • Balance and Coordination: Performing this exercise on one leg enhances stability and coordination by challenging your balance.
  • Reduced Injury Risk: The controlled motion helps in reinforcing proper form and reduces the risks associated with lower back injuries.

Form and Technique

To ensure you reap the full benefits of the Landmine Single Leg RDL, maintaining proper form is crucial. Here are some essential tips: 1. **Setup:** Position the landmine at the appropriate height, ensuring it is secure. Stand facing away from the bar while holding the end of the bar with one hand. 2. **Starting Position:** Shift weight onto one leg, keeping a slight bend in the knee. 3. **Execution:** As you hinge at the hips, lower the barbell towards the ground while extending the other leg behind you. Your back should be straight, and your chest up. 4. **Return:** Slowly return to the starting position, engaging your glutes and hamstrings.

Alternatives to the Landmine Single Leg RDL

If you're looking for variations or alternatives, consider the **Single Leg Landmine RDL with Contralateral Load**. This approach distributes weight differently and can provide unique benefits to your workout routine.

Conclusion

Incorporating the Landmine Single Leg RDL into your training regimen can significantly enhance your strength and stability. Whether you're aiming to build muscle or reduce injury risks, this exercise is an excellent addition. Explore more landmine leg workouts for a comprehensive lower body program, and make sure to engage with communities, such as those on platforms like Reddit, to share experiences and tips on best practices.

Landmine Single Leg Landmine RDL Muscles Worked

Arms

Back

Core

Legs