Landmine Barbell Deadlift
The landmine barbell deadlift is a hip hinge exercise performed with a barbell anchored in a landmine attachment. The angled bar path places a unique stimulus on the glutes and lower back while reducing shear forces on the spine compared to a conventional deadlift.
How to do it
- Insert one end of a barbell into a landmine attachment and load the free end with plates.
- Stand facing the loaded end with feet shoulder-width apart and hinge at the hips to grip the bar.
- Brace your core, flatten your back, and pull your shoulder blades down and back.
- Drive through your heels to stand up, extending your hips and knees simultaneously.
- Hinge back at the hips to lower the bar with control and repeat for the desired number of repetitions.
Form cues
- Hinge at your hips and push your glutes back.
- Keep your spine neutral and brace your core.
- Drive through your heels to stand tall.
- Keep the barbell close to your body as you move.
Breathing: Inhale as you lower the barbell with control, and exhale as you drive through your heels to stand up.
Common mistakes
- Rounding your lower back, which puts unnecessary stress on the spine instead of using the glutes.
- Squatting too low instead of hinging, which turns the movement into a squat and shifts focus away from the hamstrings and glutes.
- Lifting with the arms, which can strain the shoulders and upper back when the work should come from the lower body.
Muscles worked
Primary: glutes. Secondary: hamstrings, lats, lower back, traps.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you have lower back discomfort, ease off the weight or choose a gentler option like a resistance band deadlift.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How is a landmine deadlift different from a regular deadlift?
The landmine setup creates an angled bar path, which feels more natural for many beginners and places slightly less shear force on the lower back.
Where should I feel this exercise?
You should feel it primarily working your glutes and hamstrings, with light tension in your lower back and upper back to keep proper posture.
How often can I do landmine deadlifts?
1 to 2 times per week is plenty for most beginners to allow adequate recovery for the posterior chain.