First off this movement is not to be confused with the single leg landmine RDL, shown below.
The deadlift version of this movement is a step the above the RDL in terms of difficulty. Because you’re now starting from a dead stop off the floor, the elastic component of your muscles and tendons is now taken out of the equation. This increases the difficulty just a bit because now you can’t ‘bounce’ out of the bottom of every rep.
Because single leg strength is paramount when it comes to being a healthy human. If you neglect it, you’re dumb. Plain and simple. The landmine helps add a bit of stability to the movement and allows you to grab the weight at your conventional deadlift bar height as well. Unless you’ve got a specialty open ended trap bar or big kettlebells, this is your next best bet.
- Set up so your outside foot is even with the end of the barbell. Use your inside hand (closest to the barbell) to grab the barbell
- Reach your butt back and keep your chest up as you descend into the setup. If you feel tension in your hamstring, you’re doing a stellar job
- Push into the barbell with your working arm to keep those lats tight. Make sure your spine is in a neutral position before you lift
- Brace your abs and maintain that tension throughout the entire set
- Make a tight fist with your non working arm. This will help you create tension throughout your upper back and lats.
- Drive through your heel, keep the barbell as close to your body as possible
- Finish with a good squeeze of your glute at the top of every rep
- Be aware of your back foot. Don’t let it turn out, otherwise your knee and hip are sure to follow suit
- Keep your non working glute (on the moving leg) squeezed throughout the set
And there you have it.
You won’t be able to use as much weight with the deadlift compared to an RDL, especially starting off. This is a nice way to load the legs while sparing the spine. Give it a shot!