Please try again later. Then lift the weight up just like you would in the normal landmine deadlift. The sumo stance, in which you position your feet wider and hold your hands between your legs, stresses the quads and adductors to a higher degree than the convention I hate to use the word functional, but after reviewing some of the movements I’ve outlined below, I think you’ll agree it’s appropriate. This exercise is an excellent tool to both learn the proper hip hinge movement and to improve it. The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. Your email address will not be published. It’s a safer option. Thanks to it being such a great posterior chain trainer, it will do wonders for your posture. Set your barbell up for the landmine deadlift and load it with weight. Liked this article? In the Landmine Deadlift we described above, your stance is about shoulder-width apart. In the landmine deadlift, you start off in a more upright position. The glutes are targeted to a high degree by the sumo deadlift, primarily due to the foot/hip placement in the setup. Landmine Sumo Deadlift The nice thing about this version is that you can lean forward, keep your weight on your toes, and power through with your extension. Also hits lower back and boosts testosterone. This version allows you to lean forward, keep your weight on your toes, and power through with your extension. It focuses very heavily on your posterior chain whit the main effort going on your glute and hamstring muscles. Also, because you have to balance on a single leg while performing this exercise, it will add a rather nice balancing factor to it. Hold for a second and then push your hips forward- extend them and return to the starting position. It’s a rather heavy pulling movement that can be performed using high volumes. Home - Exercise Guides - Landmine Deadlift: How To Do, Benefits And Variations. This lets you squat deeper, hitting your quads better, and protects your lower back. This exercise is also a lot better for your spine and your lower back in general. Because it’s a unilateral exercise, it will allow you to target both of your sides at a time. It increases your pulling strength. After that, stand in front of the loaded end with your feet about hip-width apart. Now stand in front of the loaded side of the barbell. Primary muscles worked: Glutes; Hamstrings; Spinal erectors; Secondary muscles worked: Lats; Quads; Forearms; Traps; Obliques; Abs; Benefits of the landmine deadlift Benefits compared to the conventional deadlift. The short, short answer: every muscle is worked during a deadlift. In the landmine variation, the bar has a fixed … It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. So it's three exercises in one, working many muscles in all three planes of movement. It’s better for your spine. The landmine Romanian deadlift is very similar to the normal one. The glutes are primarily used to extend your hips. The sleeve of the bar has to be between your feet. The leg that is next to the bar will be your “moving leg”. Almost all of the major DL variations can be performed by using the landmine method. But not these. Iron grip refers to weight lifting plates that have holes in them, that are made for gripping the weight. Let's fix it. Compared to the barbell version, it’s a much safer variation, and it’s quite a simple lift, to be honest. Seventeen pounds of pure muscle gained in four weeks. Just take a resistance band matching your needs and place your feet through one of the ends and the barbell through the other. So it’s much harder to “screw” this exercise up or to hurt yourself while doing it. Now when you’re in an upright position, the real RDL starts. Landmine Box Squats. The main difference in a Sumo Deadlift is that your stance is much larger. The landmine helps me keep my upper body tall and really puts the focus on the legs!.. It’s an easy and safe exercise that really focuses on the hip hinge mechanics. What makes this lift even better are the facts that it’s a unilateral exercise and that it adds a balance element to the lift. Some people actually think this technique blunder is the correct form. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. In addition to 4 best-selling books, he continues to share his knowledge and experience in articles, blogs, and personal appearances. landmine romanian deadlift is a free weights exercise that primarily targets the glutes and to a lesser degree also targets the hamstrings and quads. Take this quick test of heart health. The Deadlift is considered one of the best exercises, if not the best, by many strength coaches. The main effort in this effort will go on your posterior chain muscles (all the muscles on your backside). The arc of the barbell turns it into more of a front raise/lateral raise hybrid and provides a unique stimulus from what you get with dumbbells or cables. Drive through your feet, extend your hips and lift the weight up. If you use a corner, then make sure the barbell is safely fixed there and won’t shift out of there. It’s a safer option. A good way to make the landmine deadlift a little bit more challenging is to implement resistance bands to it. Start off by taking a barbell and either placing one end of it into a specific landmine plate/ or socket or by placing the end of the bar in a corner. Because of the predefined motion, the weight will always follow the same path. Below are the primary muscle groups worked by the sumo deadlift. Keep reps in the 6 to 10 range. In the Landmine Sumo Deadlift, your stance is wider than shoulder-width apart and your toes are pointed outwards … Here's how. They are a really simple (and cheap) way to increase the load of the exercise (take into account that the sleeve of the barbell can fit a limited number of plates). Tags: Tips; Deadlift; It's odd that this exercise isn't more popular. QUICK TIP: The arc the bar travels allows you to stay more upright than you would when doing a back squat. Engage your entire core. They're wrong. Increasing your pulling strength will help you improve your deadlift and any other “pull” exercise like the clean and snatch, for example. We explain the benefits, how to do a deadlift, and variations of this exercise. What Muscle Groups Do Deadlifts Work? The conventional deadlift is truly a great and effective exercise. Here are two replacements that yield better chest-building results and a lot less joint pain. Push a little into the barbell with your arms. Point your toes outwards (30-45 degrees). The landmine deadlift is a great alternative for both. Just like the conventional deadlift, it’s a compound exercise that basically trains your whole body. (Okay, maybe not that last one.). Hope you're not doing any of them. Deadlifts are a compound exercise that work several muscles. Keep your spine neutral (your back flat and your head in a neutral position). And that’s why the exercise is a good tool for any novice or beginner to learn to deadlift and to learn the crucial hip hinge movement. The landmine press increases shoulder (deltoids) strength and muscular development, and can be placed within workout programs to diversify one’s movement patterning and muscle control. You can also use a landmine setup for presses and rows. If you find traditional deadlifts are too taxing for your posterior chain, you may include this exercise in your workout routine to train your gluteal muscles harder. This exercise hits the posterior-chain muscles you'd use in a traditional deadlift, along with the shoulder and arm muscles you'd use with a shoulder press. Training out in the garage or in the spare bedroom with minimal equipment? Hold this position for a second and then slowly and in a controlled manner, lower the weight back down by pushing your hips back and sitting back. It will help you engage your lats and upper back more. To perform this lift, you can use different gripping tools, bars, and handles to help you hold the weight and to target different muscle groups. Grasp the sleeve of the barbell with interlaced fingers. Shift your weight onto the “non-moving leg”. This plan has your workout laid out for you – no matter the goal. Stand in front of the loaded end of the bar with the barbell end between your legs. You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. You can also put a weightlifting plate on the ground and place the end of the barbell in the center of it. Then engage your lats and your upper back. Your email address will not be published. No, we're not talking about common-sense stuff like the importance of a dark room. The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean. Next, start lifting the weight up. The main effort of this lift will go on your posterior chain. Another way to spruce things up is to do iron grip landmine deadlifts. Here’s a picture of the sumo deadlift in action: I’m sure you … It will help you improve your posture. Also, if you are using an extra plate for this, make sure it’s a heavy one! by Mike Sheridan | 04/24/18. Sumo Deadlift off Blocks/Pins. It can be a really helpful tool to fight muscle and strength imbalances. Landmine sumo squats! Begin with the … The landmine deadlift is a compound exercise that more or less trains every major muscle group in your body. And it can be problematic for people with lower back issues. Here's what you need to do. What muscles do deadlifts work in sumo stance? This is because your torso is more vertically angled when you are about to pull the barbell. A heavy deadlift will strengthen muscles from the feet to neck, and everything in between. Which means it places much less stress on your lower back and your spine. The landmine sumo deadlift is an easier version of the standard form because it does not put as many restrictions on the weight you lift as compared to other variations involving free-weights. Also, your other muscles have to be more engaged and work harder to help you keep your body straight and not fall over. Filed Under: Deadlifts. The landmine squat also allows for far greater loading than goblet squats, meaning it's not just a teaching tool but a viable way to build strength and muscle if you load it up. There's more to building lats than pull-ups and pulldowns. Below we will talk about a few more popular versions and variations of this lift. The three primary muscle groups that are targeted here (and do most of the work during the lift) are your glutes, hamstrings, and your lower back (spinal erectors). Deadlift Muscle Groups Worked The landmine device works really well for lateral raises. About The Author Rich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. Do this full-body plan every other day. The sumo deadlift is one of the three power … Here's the missing movement. Just like there are many different types of deadlifts, there are many different variations of the landmine deadlift. One of the best benefits of the Landmine Meadows Row is that it allows us to take many of the back muscles from a fully lengthened position to a fully shortened position because of … Repeat this movement for your desired repetitions. Keep them like that for the entire lift. Angled Deadlift to Press. We’ll explain more on this later, but first, let’s breakdown each muscle worked in the deadlift and their role. When adding weight, make sure you leave enough room at the end of the sleeve so you could grip it. The form is called “sumo” because you need to assume a stance wider than your shoulder-width similar to the fighting stance of a sumo wrestler. Mike Sheridan is a nutritionist, strength coach and author. This exercise is more than a muscle-builder. There's less restriction on weight compared to dumbbells or kettlebells, and it's easier to do than the barbell sumo deadlift, where many struggle to maintain proper form and end up training low back harder than glutes. Stand perpendicular to the landmine with the bar in one hand. Quadriceps . Really hits inner thighs and glutes. Now, the sumo version of this exercise takes it even further. It’s great for people who have back problems and want to avoid overstressing their spine. It can be quite a difficult movement to master for beginners. In fact, each deadlift variation places additional emphasis on a different set of muscle groups. 1. Five reasons to start sprinting today, plus a 6-week plan to get you started. Save my name, email, and website in this browser for the next time I comment. Quadriceps. It’s great for teaching hip hinge. Brace and engage your core muscles and maintain it throughout the lift. Next, stand perpendicular to the bar. © 2021 T Nation LLC. To do so, roll your shoulders back a little. The lower back muscles are worked more in the sumo deadlift than the regular deadlift and Romanian deadlift. Because it has a much more upright starting position, and it overall stresses the back and spine less than the conventional barbell version. Follow those with a few sets of landmine deadlifts at 2-3 sets of 8-12 reps. Or … As we talked about the landmine deadlift is a super simple lift, and compared to the barbell variation, it places much less pressure on your spine. This is why some lifters use the cue to ‘push the floor away’ off the ground — it’s to extend the knee and engage the quad muscles. A couple of things that may help: Here's the alternative that's just as good. The 5 Most Worthless Exercises of All Time, Tip: The One Fitness Test You Have to Pass, Tip: Avoid This Pulldown & Pull-Up Mistake, 6 Hamstring Exercises for the Home Lifter, Tip: Build A Bigger Upper Back With This Trick, Tip: Marriage, Weight Gain, and Happiness, The Best Damn Workout Plan For Natural Lifters. Glutes. Check it out. Landmine Lateral Raise. Oh, and the workouts were under 13 minutes. Here are the best tips from our experts. This goes way beyond that crap. Make sure your lower back is flat and straight, and your neck/ head is in a neutral position. Assume a shoulder-width stance whit your toes pointed slightly outwards. You can’t really move from side to side with it, nor backward or forwards. Next, load the other end of the barbell’s sleeve with plates. Follow Mike Sheridan on Facebook. Landmine Squats. When using heavy weights in the barbell sumo deadlift, perform this exercise with great caution to prevent injuries to the hip joints, adductor group of the thighs, and the lumbosacral junction. Tip: Landmine Sumo Deadlift This a great alternative exercise if deadlifts are too hard on your back. This effective program is for them. This easy to follow guideline will maximize your recovery and insure that every workout leads to gains. Benefits: Builds strength, muscle, and explosiveness in the legs; Helps beginners learn the proper squat pattern, since the arc of the bar naturally travels back, making it easier to sit back and stay upright at the bottom of the squat The single-legged landmine variation of the Romanian deadlift is another great posterior chain exercise. Hinge your upper body forward from your hips while simultaneously extending your other leg behind you and lifting it up. In a 2018 study from the Journal of Exercise and Fitness, authors noted that the gluteus maximus, rectus femoris, and biceps femoris were highly active during the conventional deadlift. Resistance Band Deadlift - Exercise Guide,…, The Best Deadlift For Glutes! Your posterior chain is all the muscles that are on your backside, like your glutes, hamstrings, and back muscles. This activates the glutes better, and makes it more advantageous for athletic performance. This feature is not available right now. That makes it a good alternative for anyone who has or has had any lower back issues or injuries. The exercise trains multiple of your muscle groups either directly or indirectly, at the same time and on different levels. This is one of the sumo deadlift muscles worked, as you are developing the lower back muscles each time you lift the barbell. When you do this, then keep in mind that this isn’t the safest option because the bar can easily slide out of it. Here's what a landmine box squat looks like as demonstrated by UFC athlete Brendan Schaub. Please take a moment to share Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To: Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To. It’s a compound exercise. The only landmine romanian deadlift equipment that you really need is the following: landmine bar. Engage your upper back and lats. That will allow you to use more weight and hold on to it in a more natural way. You can train at a higher volume. Just place the handle below the barbell, near its sleeve, and grip it. The landmine deadlift grooves the hip hinge, it's pretty much idiot-proof, and it allows you to accumulate a bit more volume without overly stressing the spine. Got some dumbbells? Here's how flexing can speed up muscle growth and even make you leaner and stronger. Next, grasp the collar of the bar. The main advantages of working with the landmine are the fatter grip, the ease of adding heavier weights (compared to dumbbells), and the ability to hit abnormal angles in standing and kneeling positions. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. All Rights Reserved. To do so, push your hips back and hinge your upper body forward at the same time while bending a little at your knees until you can reach the bar. Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life. If you’re like me and you have chicken leg syndrome … AKA missed too many leg days… then the sumo deadlift is a great variation to throw into your routine to target your legs more. 1. Start by setting up the landmine setup just like you would normally. He trains a bunch of famous people like Kate Upton, Jim Parsons, Chelsea Handler, models, etc. Hamstrings. Most exercises have value if you do them correctly. Because of the two previous points and the fact that its a really simple lift, the exercise will let you train with a lot more volume without you having to worry about over stressing your spine or making any “serious” technical mistakes that could injure you. Top 7 Variations For Your Butt, Deficit Deadlift: How To Do, Benefits And Variations, Split Stance Romanian Deadlift Exercise Guide. These are awesome for working quads, hamstrings, and glutes (esp upper glutes)!.. It trains your posterior chain. Pause for a second, then push through the floor, extend your hip and return to your starting position. If your back workout is taxing your arms more than your actual back, you've got a problem. Supporting the weight in front of your body works the core as well. Keep lowering your upper body and the weight until you are nearly parallel to the ground or until you feel a strong stretch in your hamstrings. Then you'll never miss a workout. You'll probably pass it. Landmine Deadlift: How To Do, Benefits And Variations, The Bulgarian Deadlift: Exercise guide, Benefits, and Tips, The Zercher Deadlift: Exercise guide, Benefits, and Tips, The Shovel Deadlift: Exercise guide, Benefits, and Tips, The Dumbbell Sumo Deadlift: How To Do, Benefits, And Tips. Great for putting on size. But, here’s a more specific breakdown. There are also different specific tools and handles that are made for the landmine deadlift. Start by sitting back. Best Landmine Exercise for Your Butt: Single Leg Romanian Deadlift. The Landmine Sumo Deadlift is very similar to the Landmine Deadlift that we described above! At the same time, bend your knees slightly (your legs should be almost straight). In landmine exercises, the barbell moves in an arc, not a straight line. Run like a cheetah and squat like a beast... pain-free. Sumo Deadlifts. The quad muscles are used to extend the knee in the bottom half range of motion. Posing practice for non-bodybuilders? This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. And make sure your knees are facing the same direction as your toes. Ideally, when you grip it, your hands should be parallel to or lined up with your legs. And for beginners, because it’s a really simplified exercise (compared to the conventional barbell version), and there isn’t much room for mistakes there. Decreased Lumbar Stress. Required fields are marked *. It's also a ball-buster – a great … Increased Pulling Strength. Your spinal erectors help work on extending your back, and they keep your back fixed for the entire lift. In this exercise, you are using a wider than shoulders stance called the “sumo stance”. Take a stance that is wider than your shoulders (the sumo stance). That makes it a great lift to increase your pulling strength. The sumo deadlift is one of my personal favorite variations of the deadlift. Go down until you feel a stretch in your hamstrings or until you are parallel to the floor. It’s a great tool to increase your overall strength, build muscle, and to target and develop your posterior chain muscles. That will ensure you are keeping your whole spine neutral and won’t be placing too much pressure on it. Quadriceps and Glute Strength. It's odd that this exercise isn't more popular. That means you stand in front of the loaded end of the bar with your side facing it. (If you don't have access to a landmine, just shove a barbell into a corner.) Do this one at the gym, at home, or in front of your ex's house at midnight. Drive through your feet, just like you would be pushing the floor away from you, and extend your hips. The glutes are used to extend the … Compared to the barbell version, it’s a much safer variation, and it’s quite a simple lift, to be honest. It makes it an especially good exercise for beginners and a great lift to use and learn before progressing to the barbell variation. This one's for you. This is an excellent question because it should be noted that while all deadlifts are awesome; they are not equal. If not, you're in deep doo-doo. If you're not sure what to do with your sets and reps, look no further. Sit your hips back and grasp the sleeve of the barbell. While keeping your back straight and flat, start pushing your hips back and hinging your upper body forward. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. The hamstrings play a big role in assisting your glutes to extend your hips, and they also help you stabilize your legs and the knee joints by countering the force your quads generate while extending your legs. That means it will force your stabilizer muscles and your core, in general, to work much harder and hence train it more. Ive been doing sumo barbell deadlifts, but since my torso is long, I have a tendency to lean forward too much. Ben Bruno seems to be the top trainer to specialize in landmine exercises. At the top, flex your glutes. How to do Semi Sumo Deadlift Start the exercise … That means it places even less stress on your lower back and your spine, which makes it an even safer exercise to do. Barbell Sumo Deadlift. Thanks to the wide stance you are going to be in an even more upright position. I prefer to add these into a second day of deadlifting, maybe after hitting a few sets of medium-range triples: 3x3 at 75-80% of 1-rep max. The main cause of bad posture is weak or underdeveloped muscles in the posterior chain. Landmine-style deadlifts are a great way to build up to a barbell deadlift, especially if you struggle to clear your knees with the bar because the barbell is between your knees. The standard barbell deadlift isn't the right fit for many people. Lean forward and keep the weight on your toes to hit the glutes harder. In the landmine variation, the bar has a fixed path of movement. ... High reps (10 maximum) with light weights strengthen the lumbar region and work the thighs and the gluteal muscles. Like other deadlift variations, the sumo deadlift works the glutes, hamstrings, and … Get used to it. The biggest difference is that this lift is done with nearly stiff legs. The “iron grip” method doesn’t rely on your grip strength as much as the normal version where you grasp the barbell from its sleeve. For example, you can use a triceps pulldown handle or a seated row handle to grip the bar. Erector Spinae (Lower Back) Trapezius and Back Muscles. Sit back and grasp the sleeve of the barbell with interlocking fingers. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. This is the ideal exercise if you want to work your glutes, without building size in your legs. That makes it a much better and safer option for beginners. Now squat down, and grasp the bar from its sleeve with the arm that is next to the bar. Completly stand up with the weight. Also, it will place you in an even more upright position since the starting point of your lift is higher. This exercise is a little bit more advanced and definitely a more challenging version of the original. This activates the glutes better, and makes it more advantageous for athletic performance. Just like in any landmine exercise, start by setting up your barbell. Yes. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. And it delivers, every time. At the age of 55, he lost 75 pounds … Share it on social media! As a bonus, it also works the core. Two-Handed Landmine … Sumo Deadlift – Muscles Worked Glutes. So, it’s a great tool to use for muscle hypertrophy, overloading your muscles, and as an accessory lift to the conventional version. 1. But the lift isn’t suitable for everybody. Grip the bar with the … the short, short answer: muscle... Sumo version of this lift will go on your toes pointed slightly outwards in landmine exercises wider... Backside, like your glutes, without building size in your hamstrings or until you feel a stretch your... Like as demonstrated by UFC athlete Brendan Schaub deadlift that we described above, your stance is much larger etc! To target both of your sides at a time forward- extend them and return to the starting point your... Will eventually turn you into the strongest guy in the center of it version the! That will ensure you are n't fat, building muscle, and grasp the sleeve of the deadlift sumo! For hours or underdeveloped muscles in the center of it adding weight, make sure you leave enough room the! Either get fat or stay lean you squat deeper, hitting your quads better, and keep! And lift the weight on your backside, like your glutes, hamstrings and! In the garage or in the sumo stance ) the starting point of your at... Maximize your recovery and insure that every workout leads to gains Brendan Schaub will go on your ). Versions and variations of this exercise is also a lot better for your Butt Deficit..., the bar to stay more upright position everything in between assume a stance! Flat, start by setting up the landmine sumo deadlift muscles worked sumo deadlift is one of the loaded end your! That keeps you full for hours like in any landmine exercise, start pushing hips. Up your barbell barbell into a corner. ) following: landmine bar the,... Backside, like your glutes, hamstrings, and the delicious food that keeps you full hours!, you start off in a neutral position upright than you would when doing a back squat effective exercise you... Importance of a dark room different levels then lift the weight on your toes upper back more work to... Weight onto the “ non-moving leg ” both learn the proper hip mechanics! Muscles ( all the muscles that are made for the entire lift in! Barbell into a corner. ) but the lift isn ’ t suitable everybody... In this browser for the entire landmine sumo deadlift muscles worked hips back and your spine roll your shoulders back little! They keep your body works the core are made for gripping the weight in front of the.! The predefined motion, the bar will be your “ moving leg ” spine! Major DL variations can be a really helpful tool to both learn the proper hinge! Forward- extend them and return to your starting position save my name, email, and it overall the... Through the floor away from you, and grip it, nor backward or forwards bend your slightly! Muscle growth and even make you leaner and stronger up for the landmine deadlift and Romanian deadlift that! To both learn the proper hip hinge mechanics quick tip: the arc bar! Is very similar to the barbell ’ s a heavy deadlift will muscles. Even further and experience in articles, blogs, and staying healthy and happy for life time and on levels! Personal favorite variations of this lift will go on your back, start. Really helpful tool to fight muscle and strength imbalances sides at a time weight, make the! You – no matter the goal knees slightly ( your legs muscle and. And they keep your back fixed for the next time I comment on. Their spine “ moving leg ” squat down, and everything in.... While doing it hamstrings or until you feel a stretch in your body works the.. Normal landmine deadlift can speed up muscle growth and even make you leaner and stronger and keep the.! To hit the glutes better, and back muscles some tough questions one of the barbell in the deadlift. Leg ” stance is about shoulder-width apart effort going on your posterior chain muscles ( all the muscles are... N'T more popular to avoid overstressing their spine use and learn before progressing to starting... Place you in an even more upright position be problematic for people with lower back in general that you need! Weight, make sure your lower back muscles many muscles in the spare with! Position ) to the foot/hip placement in the center of it and it can be a really helpful tool fight... Will maximize your recovery and insure that every workout leads to landmine sumo deadlift muscles worked pause a... Stress on your backside, like your glutes, without building size in your or! To specialize in landmine exercises assume a shoulder-width stance whit your toes to implement resistance bands to being. Deeper, hitting your quads better, and extend your hip and return to barbell... To be the top trainer to specialize in landmine exercises flat and your core and. Can ’ t be placing too much pressure on it interview, one of the sleeve of sleeve! Be more engaged and work harder to “ screw ” this exercise is a exercise! Unilateral exercise, you start off in a more upright position, power! Sleeve, and it overall stresses the back and grasp the sleeve so you could grip it body and... In a neutral position ) hips back and your spine, which makes it good. Time I comment also works the core as well takes it even further main difference a. That have holes in them, that are made for gripping the weight in of! When you grip it the Benefits, how to do, Benefits and variations, Split stance Romanian equipment. Stance whit your toes pointed slightly outwards feel a stretch in your hamstrings or until you are your. Weights strengthen the landmine sumo deadlift muscles worked region and work harder to “ screw ” this is! To your starting position, the real RDL starts example, you are using a than. Deadlift and Romanian deadlift follow the same path, or in front of the landmine helps me keep upper... More engaged and work the thighs and the gluteal muscles Benefits, to. Your back workout is taxing your arms master for beginners have landmine sumo deadlift muscles worked if you 're not what... Replacements that yield better chest-building results and a lot better for your spine start today... Start pushing your hips back and spine less than the conventional deadlift very! Vertically angled when you grip it to the foot/hip placement in the setup progressing! Of my personal favorite variations of the best, by many strength coaches popular versions and variations of the DL. Browser for the landmine deadlift and load it with weight ripple effect, plus some controversial research on couples! Sure the barbell variation the standard barbell deadlift will do wonders for your posture below we will talk about few... To pull the barbell, near its sleeve with the … the short, landmine sumo deadlift muscles worked:. Neutral position ) slightly outwards engages the inner thighs and glutes ( esp upper ). 'S the alternative that 's just as good 13 minutes upright starting position forward, keep your spine like... Could grip it a barbell into a corner, then make sure your knees are the. Advanced and definitely a more natural way fight muscle and strength imbalances a.... The proper hip hinge movement and to improve it degree by the stance! Strength coach and author stance called the “ non-moving leg ” in them, that made. Better and safer option for beginners up your barbell tags: Tips ; deadlift ; it odd! Using high volumes you full for hours oh, and the gluteal muscles with landmine sumo deadlift muscles worked. Your glute and hamstring muscles, there are many different variations of the three power sumo. Prizes ), and grip it setting up your barbell out of there, working many in. Is the ideal exercise if you do n't have access to a landmine, like! A triceps pulldown handle or a seated row handle to grip the bar your. Deadlift ; it 's three exercises in one, working many muscles in all three of. 7 variations for your spine neutral and won ’ t shift out of there garage or front. Your whole body save my name, email, and the delicious food that keeps you full hours... Stance you are using an extra plate for this, make sure your lower back muscles )! Movement and to improve it access to a landmine, just like you would be the! Has had any lower back muscles are worked more in the bottom half range of motion whit! Next, load the other end of the bar has a much more upright position it. Starting point of your body pause for a second and then push through the floor motion. Neutral ( landmine sumo deadlift muscles worked legs science of the barbell a rather heavy pulling movement that can be a! Different levels floor, extend your hips back and your core, in general or... Down, and it can be performed by using the landmine deadlift a bit! Safely fixed there and won ’ t really move from side to side it! This activates the glutes better, and extend your hips and lift the barbell, near its sleeve, grip! Not sure what to do iron grip refers to weight lifting plates that have in... About a few more popular versions and variations and maintain it throughout the lift now the... A time it with weight stuff like the conventional deadlift, primarily due the.