Landmine Sumo Deadlift

The Landmine Sumo Deadlift is a lower body exercise that primarily targets the quadriceps, glutes, hamstrings, and lower back. It is a variation of the traditional Sumo Deadlift that utilizes a landmine attachment for added stability.

Here are the steps to perform a Landmine Sumo Deadlift:

  1. Begin by placing a barbell into a landmine attachment or by securing one end of the barbell in the corner of a room.
  2. Stand facing the landmine with your feet wider than shoulder-width apart, toes pointing out at a 45-degree angle. Position your feet wider than in a conventional deadlift, resembling a sumo wrestler's stance.
  3. Squat down and grasp the end of the barbell with both hands, interlocking your fingers or using an overhand grip.
  4. Engage your core, keep your chest up, and maintain a neutral spine position throughout the exercise.
  5. Begin the movement by driving through your legs and pushing the floor away, extending your hips and knees simultaneously. As you lift the barbell, keep it close to your body, allowing it to slide up your thighs.
  6. Stand tall with your hips fully extended, squeezing your glutes at the top of the movement.
  7. Slowly lower the barbell back down to the starting position, keeping your core engaged and your back straight. Maintain control throughout the descent.
  8. Repeat for the desired number of repetitions.

Tips for performing the Landmine Sumo Deadlift:

  • Maintain a wide stance with your toes pointing out at a 45-degree angle to engage the inner thighs and activate the glutes.
  • Focus on pushing through your legs rather than pulling with your back to initiate the movement.
  • Keep your shoulders back and down, and avoid rounding or hunching forward during the lift.
  • Engage your core throughout the exercise to stabilize your spine and maintain proper alignment.
  • Start with lighter weights to ensure proper form and gradually increase the weight as you become comfortable with the movement.
  • If you don't have access to a landmine attachment, you can use a barbell securely anchored in a corner or place a barbell inside a heavy object, like a sandbag, to create a stable pivot point.
  • As with any exercise, listen to your body and stop immediately if you feel any pain or discomfort.

Tags

Hinge