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Exercise handout — move better, feel better.
Landmine Deadlift
Deadlift variation using landmine attachment. Bar path naturally angles back, which can be more comfortable for some with SI issues.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
barbell
Gym
- barbell (No safe home substitute has been reviewed yet.)
No equipment? Try: landmine attachment, corner barbell
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Insert barbell into landmine attachment or corner
- Stand straddling the bar end, facing attachment
- Grip the bar end with both hands
Step 1 of 4
Hinge at hips, push butt back
Step 2 of 4
Lower bar toward floor with control
Step 3 of 4
Drive through feet to stand
Step 4 of 4
Squeeze glutes at top
Breathing
- Inhale on the way down
- Exhale as you drive up
Form Cues
- Hinge pattern - hips back
- Spine stays neutral
- Bar stays close to body
- Full hip extension at top
Common Mistakes to Avoid
- Squatting instead of hinging
- Rounding low back
- Bar drifting away from body
- Not extending hips fully
Safety Information
Ensure landmine is secure. Stop if spine can't stay neutral.
Progressions
Heavier weight, single-leg variation
Regressions
Lighter weight, dumbbell RDL
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.