Deadlift Landmine (Barbell)

A deadlift variation using a landmine barbell that reduces lower back strain and allows beginners to safely learn proper hip hinge mechanics.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand with feet hip-width apart, facing the barbell end-on.
3. Grip the barbell at about mid-chest height with both hands.
4. Keep your chest up and shoulders back, engaging your lats.
5. Drive through your heels and extend your hips and knees to stand upright, pulling the barbell toward your thighs.
6. At the top, squeeze your glutes and maintain a strong posture.
7. Return to the starting position by hinging at the hips and bending your knees in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• The angled barbell reduces the learning curve compared to traditional deadlifts.
• Keep the bar path close to your body throughout the movement.
• Focus on hip drive rather than just leg extension to maximize posterior chain engagement.
• Maintain a neutral spine throughout to protect your back.
• Start with a weight that allows you to maintain perfect form for all reps.
• Gradually increase weight as your strength and technique improve.