Landmine One Leg Stiff Leg Deadlift

The Landmine One Leg Stiff Leg Deadlift is a dynamic exercise that targets the posterior chain, including your glutes, hamstrings, and lower back. This unique variation of the traditional stiff-legged deadlift adds an extra challenge by incorporating unilateral training, meaning you perform the exercise with one leg at a time. By doing so, you can improve balance, stability, and overall lower body strength. To perform the Landmine One Leg Stiff Leg Deadlift, you'll need a barbell securely attached to a landmine apparatus or anchored at one end. Begin by standing with your feet hip-width apart, slightly bending the knee of your standing leg, and holding the free end of the barbell with your opposite hand. Keep your back straight and core engaged throughout the movement. From here, hinge at your hips, pushing your non-standing leg back and straightening it behind you as you lower the barbell toward the ground. Maintain a slight bend in your standing knee, with most of the movement coming from your hips. Aim to lower the barbell until your torso is parallel to the ground or slightly lower, while keeping your spine neutral and shoulders square. Engage your glutes and hamstrings to raise your body back up to starting position, using the tension in your working leg. Focus on your mind-muscle connection and maintain control throughout the entire range of motion. Complete the desired number of repetitions on one leg before switching to the other side. Incorporating the Landmine One Leg Stiff Leg Deadlift into your workout routine can help improve your functional strength, enhance muscle balance between your legs, and increase hip and hamstring mobility. Remember to start with lighter weights and gradually increase resistance as you feel more confident with the exercise. Enjoy the unique challenge and benefits this exercise offers!

Instructions

• Start by placing one end of a barbell into a landmine attachment or securely into a corner wall.
• Load the opposite end of the barbell with weights according to your fitness level.
• Stand with your feet shoulder-width apart and the barbell in front of you, gripping it with one hand.
• With a slight bend in your knee, hinge at the hips and push your glutes back, maintaining a flat back throughout the movement.
• As you hinge forward, simultaneously lift the non-working leg straight behind you, maintaining a neutral spine.
• Lower the barbell towards the ground by keeping your back straight and hips hinged.
• Feel the stretch in your hamstring and glute of the working leg.
• Push through the heel of your working leg to return to the starting position, keeping your back straight.
• Repeat for the desired number of repetitions and then switch sides to work the other leg.
• Remember to focus on maintaining good form and engaging the muscles throughout the entire movement.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and balance.
• Maintain a slight bend in your supporting leg to avoid locking the knee joint.
• Focus on keeping your back straight and hinge at the hips while lowering the weight.
• Gradually increase the weight to challenge your muscles and promote strength gains.
• Keep a steady and controlled tempo during both the lowering and lifting phases.
• Breathe out as you lift the weight, and inhale as you lower it to optimize oxygen flow.
• Avoid rounding your back or arching excessively during the movement.
• If using a barbell, ensure that it is securely positioned in the landmine attachment.
• Use a mirror or recording device to check your form and technique for proper alignment.
• Consider using a single-leg stabilizer or balance pad to increase the challenge.