Landmine Single Leg Romanian Deadlift

Instructions for proper form

1. Stand on one leg, using the landmine bar anchored in front of you as your pivot point. 2. Ensure your standing leg is slightly bent. 3. Grasp the free end of the landmine with a pronated grip. 4. Hinge at the hips, pushing your hips back while lowering the bar towards the ground. Keep your back straight and shoulders down to avoid rounding your spine. 5. Lower the bar until you feel a stretch in your hamstring, maintaining balance. 6. Drive through your heel to return to the starting position, keeping your core engaged throughout the movement.

Common mistakes to avoid

1. Rounding the back instead of keeping it neutral. 2. Overreaching or extending the leg too far behind, which can lead to instability. 3. Bending at the waist rather than hinging at the hips. 4. Looking down instead of maintaining a neutral spine with the head aligned with the spine.

Benefits

Specific benefits of the exercise

1. Targets the hamstrings effectively, promoting muscle growth. 2. Improves balance and stability on one leg. 3. Enhances hip hinge mechanics, which is vital for many athletic movements.

Expected results and timeframe

Expected results include increased hamstring strength and improved balance in about 4-6 weeks with consistent training. Progression can lead to enhanced overall lower body strength and stability..

Who this exercise is best for

This exercise is best for intermediate lifters looking to improve their hamstring strength, athletes focused on building balance and stability for sports performance, and individuals aiming to enhance their bodybuilding routine.

Scientific studies supporting its effectiveness

Studies have shown that single-leg exercises, like the Single Leg Romanian Deadlift, significantly activate the hamstrings and glutes, promoting muscle hypertrophy and functional strength (Schoenfeld, B.J., 2010; Journal of Strength and Conditioning Research).

Variations

Beginner modifications

1. Perform the exercise with both legs on the ground to develop stability first. 2. Use a lighter weight for better control until you get comfortable with the movement pattern.

Advanced progressions

1. Incorporate a heavier load or perform the exercise with a deficit to increase difficulty. 2. Add a kettlebell or dumbbell for more resistance.

Integrations

Complementary exercises

1. Conventional Deadlift 2. Glute Bridge 3. Hamstring Curls to further strengthen the hamstrings.

Super set recommendations

Superset with leg curls or Bulgarian split squats to fully engorge the hamstrings and improve muscle endurance.

Sample workout routines

Routine example: 1. Landmine Single Leg Romanian Deadlift (3 sets of 8-10 reps per leg) 2. Conventional Deadlift (3 sets of 5-8 reps) 3. Glute Bridge (3 sets of 12-15 reps) 4. Calf Raises (3 sets of 15-20 reps).

Exercise combinations

Combine with stability ball leg curls or box jumps to work on explosive strength and overall lower body development.

Best time to do this exercise in your workout

Best performed in the strength training section of your workout after your warm-up but before isolation exercises.