VARIATIONS
Landmine Sumo Deadlift
This compound pull targets the hamstrings, glutes, and adductors using a wide stance and a landmine-anchored bar. It builds total-body strength with a more forgiving bar path that reduces shear stress on the lower back compared to straight-bar deadlifts.
HOW TO DO IT
- Stand with feet wide and toes pointed out, straddling the landmine bar.
- Hinge at the hips and grip the bar end inside your legs with arms straight.
- Drop your hips lower than your shoulders while keeping your chest up and back flat.
- Drive through your entire foot to push the floor away and lift the bar.
- Lock out your hips and knees at the top without leaning back excessively.
- Hinge forward at the hips to lower the bar under control to the ground.
COMMON MISTAKES
- Letting the knees cave inward during the pull.
- Rounding the lower back instead of maintaining a neutral spine.
- Starting with hips too high, turning the lift into a squat.
- Hyperextending the lower back at the top of the movement.
TIPS
- Push your knees outward in line with your toes throughout the entire lift.
- Keep the bar end close to your body so it tracks vertically as it rises.
- Take a deep breath into your belly and brace your core before pulling.
- Keep your lats tight by pulling the bar end into your shins.
SAFETY
- Maintain a neutral spine to prevent disc injury under heavy loads.
- Keep the bar end close to the body to protect the lower back.
DETAILS
- Muscles
- Hamstrings
- Equipment
- BarbellLandmine
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Load position
- Landmine
- Stance
- Wide
SIMILAR EXERCISES
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Ratings
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