Landmine Sumo Deadlift: Video Tutorial & Exercise Guide
| Workout | Landmine Sumo Deadlift |
| Primary Muscle Group | Glutes |
| Secondary Muscle Group | Hamstrings, Lower Back |
| Equipment Required | Barbell |
| Force Type | Pull |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Advanced |
Landmine Sumo Deadlift: Video Tutorial & Exercise Guide
Secondary Muscles Group
Landmine Sumo Deadlift: Step-by-Step Guide
- Step 1: Stand with your feet wider than shoulder-width apart, toes slightly pointed out, and the landmine bar positioned between your legs.
- Step 2: Squat down and grab the barbell with both hands, keeping your chest up and your back flat.
- Step 3: Engage your core and push through your heels to stand up, lifting the bar along with you.
- Step 4: As you stand, keep your back flat, driving your hips forward while squeezing your glutes at the top.
- Step 5: Slowly lower the barbell back down by bending your knees and pushing your hips back, returning to the starting position.
Landmine Sumo Deadlift: Overview
The landmine sumo deadlift is a great variation of the traditional deadlift that targets your glutes, hamstrings, and quads, while also engaging your core and back muscles for stability. The sumo stance places more emphasis on your inner thighs and glutes, making it an excellent lower body exercise.
Landmine Sumo Deadlift: Benefits
This exercise is perfect for building strength in the glutes, hamstrings, and inner thighs. It's also easier on the lower back compared to conventional deadlifts, making it a good option for those with back issues. By using the landmine setup, you'll engage your core for added stability and control.
Landmine Sumo Deadlift: Pro Tips & Advanced Techniques
Form focus: Keep your back flat throughout the movement and avoid rounding your shoulders. Make sure to push through your heels and engage your core.
Grip variation: You can either use both hands to grab the barbell or hold it with one hand for an added core challenge.
Control the movement: Always lift and lower the bar slowly to maximize muscle engagement and reduce the risk of injury.
Landmine Sumo Deadlifts: Progression Plan
Beginner
Intermediate
Advanced
Landmine Sumo Deadlift: Frequently Asked Questions (FAQs)
What muscles do landmine sumo deadlifts target?
+This exercise primarily targets the glutes, hamstrings, quads, and inner thighs, while also working your core and lower back.
Why should I do sumo deadlifts instead of conventional deadlifts?
+Sumo deadlifts place more emphasis on the glutes and inner thighs, and can be easier on the lower back, making them a great alternative to conventional deadlifts.
How often should I include landmine sumo deadlifts in my routine?
+You can perform this exercise 1-2 times per week as part of your leg or lower body workout.
What weight should I start with?
+Start with a manageable weight that allows you to maintain proper form, then gradually increase as you build strength.
What common mistakes should I avoid?
+Avoid rounding your back or letting your knees cave inward. Focus on keeping your chest up, back flat, and knees tracking over your toes.
