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Landmine Single-Leg Romanian Deadlift

AdvancedStrengthTier T3

Balance on one leg holding the end of an anchored landmine bar in the opposite hand. Bend forward at the hip as the free leg stretches back, then return.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

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 the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Anchor the bar and stand on one leg beside it.
  • Hold the bar end in the hand opposite the supporting leg.
  1. She balances on her left leg beside the anchored bar, right hand gripping its end hanging near her right hip, right leg held ready behind, core engaged.

    Step 1 of 5

    Balance on one leg holding the bar end in the opposite hand.

  2. She hinges forward at the hip, her right leg stretching straight back behind her, the anchored bar end lowering along its arc, back flat.

    Step 2 of 5

    Bend forward at the hip while stretching the free leg back, back flat.

  3. She holds the hinged bottom - trunk near horizontal, right leg extended back at hip height, the bar end low along its arc, back flat and neutral.

    Step 3 of 5

    Hold the hinged bottom with the back neutral.

  4. She drives back up to standing on her left leg, hips extending, right leg coming back under her, the bar end rising along its arc.

    Step 4 of 5

    Drive back up to standing on the supporting leg.

  5. She balances on her left leg beside the anchored bar, right hand gripping its end hanging near her right hip, right leg held ready behind, core engaged.

    Step 5 of 5

    Balance on one leg holding the bar end in the opposite hand.

Safety Information

Balance on one leg with the core engaged, hold the bar end in the opposite hand and hinge forward while stretching the free leg back. Keep the back flat and neutral through the hinge. Keep the standing knee tracking in line with the toes. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.