This exercise is more than a muscle-builder. Quadriceps . 1. Check it out. The sumo deadlift is one of my personal favorite variations of the deadlift. Engage your entire core. At the same time, bend your knees slightly (your legs should be almost straight). Tip: Landmine Sumo Deadlift This a great alternative exercise if deadlifts are too hard on your back. Hamstrings. About The Author Rich is a NASM-CPT (Certified Personal Trainer), an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. Here are two replacements that yield better chest-building results and a lot less joint pain. It’s an easy and safe exercise that really focuses on the hip hinge mechanics. In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions. Because of the predefined motion, the weight will always follow the same path. Next, load the other end of the barbell’s sleeve with plates. Here's the alternative that's just as good. Hold this position for a second and then slowly and in a controlled manner, lower the weight back down by pushing your hips back and sitting back. In the landmine variation, the bar has a fixed path of movement. 1. This activates the glutes better, and makes it more advantageous for athletic performance. Some people actually think this technique blunder is the correct form. The standard barbell deadlift isn't the right fit for many people. Your spinal erectors help work on extending your back, and they keep your back fixed for the entire lift. It’s a safer option. The landmine helps me keep my upper body tall and really puts the focus on the legs!.. Seventeen pounds of pure muscle gained in four weeks. It’s a compound exercise. Do this one at the gym, at home, or in front of your ex's house at midnight. That will allow you to use more weight and hold on to it in a more natural way. No, we're not talking about common-sense stuff like the importance of a dark room. Here are the best tips from our experts. The landmine sumo deadlift is an easier version of the standard form because it does not put as many restrictions on the weight you lift as compared to other variations involving free-weights. Drive through your feet, just like you would be pushing the floor away from you, and extend your hips. Here's how. Here’s a picture of the sumo deadlift in action: I’m sure you … Increasing your pulling strength will help you improve your deadlift and any other “pull” exercise like the clean and snatch, for example. This easy to follow guideline will maximize your recovery and insure that every workout leads to gains. What Muscle Groups Do Deadlifts Work? Sit your hips back and grasp the sleeve of the barbell. Please take a moment to share Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To: Why Sumo Deadlift: Form, Benefits, Muscles Worked + How-To. Here's what a landmine box squat looks like as demonstrated by UFC athlete Brendan Schaub. Sit back and grasp the sleeve of the barbell with interlocking fingers. Also hits lower back and boosts testosterone. This is an excellent question because it should be noted that while all deadlifts are awesome; they are not equal. At the top, flex your glutes. This lets you squat deeper, hitting your quads better, and protects your lower back. There are also different specific tools and handles that are made for the landmine deadlift. This one's for you. Next, grasp the collar of the bar. Landmine Squats. Glutes. After that, stand in front of the loaded end with your feet about hip-width apart. For example, you can use a triceps pulldown handle or a seated row handle to grip the bar. Start by sitting back. Go down until you feel a stretch in your hamstrings or until you are parallel to the floor. Also, your other muscles have to be more engaged and work harder to help you keep your body straight and not fall over. This plan has your workout laid out for you – no matter the goal. It can be a really helpful tool to fight muscle and strength imbalances. It can be quite a difficult movement to master for beginners. This modified sumo deadlift is mostly used by powerlifters who want to maximize the amount of weight they can lift. Primary muscles worked: Glutes; Hamstrings; Spinal erectors; Secondary muscles worked: Lats; Quads; Forearms; Traps; Obliques; Abs; Benefits of the landmine deadlift Benefits compared to the conventional deadlift. Most exercises have value if you do them correctly. This exercise hits the posterior-chain muscles you'd use in a traditional deadlift, along with the shoulder and arm muscles you'd use with a shoulder press. Resistance Band Deadlift - Exercise Guide,…, The Best Deadlift For Glutes! This is because your torso is more vertically angled when you are about to pull the barbell. Share it on social media! (Okay, maybe not that last one.). Just place the handle below the barbell, near its sleeve, and grip it. Now squat down, and grasp the bar from its sleeve with the arm that is next to the bar. Engage your upper back and lats. Here's how flexing can speed up muscle growth and even make you leaner and stronger. If you’re like me and you have chicken leg syndrome … AKA missed too many leg days… then the sumo deadlift is a great variation to throw into your routine to target your legs more. This exercise is a little bit more advanced and definitely a more challenging version of the original. They are a really simple (and cheap) way to increase the load of the exercise (take into account that the sleeve of the barbell can fit a limited number of plates). That makes it a good alternative for anyone who has or has had any lower back issues or injuries. Liked this article? But, here’s a more specific breakdown. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Best Landmine Exercise for Your Butt: Single Leg Romanian Deadlift. It’s great for people who have back problems and want to avoid overstressing their spine. Because it has a much more upright starting position, and it overall stresses the back and spine less than the conventional barbell version. Let's fix it. This effective program is for them. The 5 Most Worthless Exercises of All Time, Tip: The One Fitness Test You Have to Pass, Tip: Avoid This Pulldown & Pull-Up Mistake, 6 Hamstring Exercises for the Home Lifter, Tip: Build A Bigger Upper Back With This Trick, Tip: Marriage, Weight Gain, and Happiness, The Best Damn Workout Plan For Natural Lifters. The arc of the barbell turns it into more of a front raise/lateral raise hybrid and provides a unique stimulus from what you get with dumbbells or cables. It’s a safer option. Pause for a second, then push through the floor, extend your hip and return to your starting position. Deadlifts are a compound exercise that work several muscles. It engages the inner thighs and glutes more than the traditional sumo barbell deadlift. Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life. The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean. The short, short answer: every muscle is worked during a deadlift. And make sure your knees are facing the same direction as your toes. Filed Under: Deadlifts. A couple of things that may help: Follow Mike Sheridan on Facebook. Because of the two previous points and the fact that its a really simple lift, the exercise will let you train with a lot more volume without you having to worry about over stressing your spine or making any “serious” technical mistakes that could injure you. The exercise trains multiple of your muscle groups either directly or indirectly, at the same time and on different levels. Here's the missing movement. What muscles do deadlifts work in sumo stance? landmine romanian deadlift is a free weights exercise that primarily targets the glutes and to a lesser degree also targets the hamstrings and quads. Top 7 Variations For Your Butt, Deficit Deadlift: How To Do, Benefits And Variations, Split Stance Romanian Deadlift Exercise Guide. These are awesome for working quads, hamstrings, and glutes (esp upper glutes)!.. But not these. So, it’s a great tool to use for muscle hypertrophy, overloading your muscles, and as an accessory lift to the conventional version. You'll probably pass it. In landmine exercises, the barbell moves in an arc, not a straight line. The three primary muscle groups that are targeted here (and do most of the work during the lift) are your glutes, hamstrings, and your lower back (spinal erectors). The landmine press increases shoulder (deltoids) strength and muscular development, and can be placed within workout programs to diversify one’s movement patterning and muscle control. The Landmine Sumo Deadlift is very similar to the Landmine Deadlift that we described above! This goes way beyond that crap. Erector Spinae (Lower Back) Trapezius and Back Muscles. The single-legged landmine variation of the Romanian deadlift is another great posterior chain exercise. ... High reps (10 maximum) with light weights strengthen the lumbar region and work the thighs and the gluteal muscles. It’s better for your spine. I prefer to add these into a second day of deadlifting, maybe after hitting a few sets of medium-range triples: 3x3 at 75-80% of 1-rep max. I hate to use the word functional, but after reviewing some of the movements I’ve outlined below, I think you’ll agree it’s appropriate. It's odd that this exercise isn't more popular. While keeping your back straight and flat, start pushing your hips back and hinging your upper body forward. The conventional deadlift is truly a great and effective exercise. Landmine-style deadlifts are a great way to build up to a barbell deadlift, especially if you struggle to clear your knees with the bar because the barbell is between your knees. Just like the conventional deadlift, it’s a compound exercise that basically trains your whole body. To do so, push your hips back and hinge your upper body forward at the same time while bending a little at your knees until you can reach the bar. The Deadlift is considered one of the best exercises, if not the best, by many strength coaches. Now, the sumo version of this exercise takes it even further. Quadriceps. Increased Pulling Strength. To do so, roll your shoulders back a little. The main effort of this lift will go on your posterior chain. In the landmine deadlift, you start off in a more upright position. Repeat this movement for your desired repetitions. Supporting the weight in front of your body works the core as well. It will help you engage your lats and upper back more. If you use a corner, then make sure the barbell is safely fixed there and won’t shift out of there. If you find traditional deadlifts are too taxing for your posterior chain, you may include this exercise in your workout routine to train your gluteal muscles harder. (If you don't have access to a landmine, just shove a barbell into a corner.) Do this full-body plan every other day. Deadlift Muscle Groups Worked Two-Handed Landmine … This exercise is an excellent tool to both learn the proper hip hinge movement and to improve it. How to do Semi Sumo Deadlift Start the exercise … It's also a ball-buster – a great … Lean forward and keep the weight on your toes to hit the glutes harder. If not, you're in deep doo-doo. The landmine deadlift grooves the hip hinge, it's pretty much idiot-proof, and it allows you to accumulate a bit more volume without overly stressing the spine. Below are the primary muscle groups worked by the sumo deadlift. That means you stand in front of the loaded end of the bar with your side facing it. Oh, and the workouts were under 13 minutes. You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. 1. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. The landmine deadlift is a great alternative for both. The quad muscles are used to extend the knee in the bottom half range of motion. Quadriceps and Glute Strength. That makes it a much better and safer option for beginners. Point your toes outwards (30-45 degrees). That means it will force your stabilizer muscles and your core, in general, to work much harder and hence train it more. And it can be problematic for people with lower back issues. There's less restriction on weight compared to dumbbells or kettlebells, and it's easier to do than the barbell sumo deadlift, where many struggle to maintain proper form and end up training low back harder than glutes. The main advantages of working with the landmine are the fatter grip, the ease of adding heavier weights (compared to dumbbells), and the ability to hit abnormal angles in standing and kneeling positions. Then engage your lats and your upper back. This feature is not available right now. Run like a cheetah and squat like a beast... pain-free. This activates the glutes better, and makes it more advantageous for athletic performance. Landmine Deadlift: How To Do, Benefits And Variations, The Bulgarian Deadlift: Exercise guide, Benefits, and Tips, The Zercher Deadlift: Exercise guide, Benefits, and Tips, The Shovel Deadlift: Exercise guide, Benefits, and Tips, The Dumbbell Sumo Deadlift: How To Do, Benefits, And Tips. It trains your posterior chain. It’s great for teaching hip hinge. Which means it places much less stress on your lower back and your spine. The only landmine romanian deadlift equipment that you really need is the following: landmine bar. And it delivers, every time. The main effort in this effort will go on your posterior chain muscles (all the muscles on your backside). Got some dumbbells? Take this quick test of heart health. Brace and engage your core muscles and maintain it throughout the lift. It will help you improve your posture. Great for putting on size. The hamstrings play a big role in assisting your glutes to extend your hips, and they also help you stabilize your legs and the knee joints by countering the force your quads generate while extending your legs. One of the best benefits of the Landmine Meadows Row is that it allows us to take many of the back muscles from a fully lengthened position to a fully shortened position because of … Also, if you are using an extra plate for this, make sure it’s a heavy one! The main difference in a Sumo Deadlift is that your stance is much larger. To perform this lift, you can use different gripping tools, bars, and handles to help you hold the weight and to target different muscle groups. The “iron grip” method doesn’t rely on your grip strength as much as the normal version where you grasp the barbell from its sleeve. Hold for a second and then push your hips forward- extend them and return to the starting position. Next, stand perpendicular to the bar. Hinge your upper body forward from your hips while simultaneously extending your other leg behind you and lifting it up. He trains a bunch of famous people like Kate Upton, Jim Parsons, Chelsea Handler, models, etc. If your back workout is taxing your arms more than your actual back, you've got a problem. Angled Deadlift to Press. Save my name, email, and website in this browser for the next time I comment. At the age of 55, he lost 75 pounds … Below we will talk about a few more popular versions and variations of this lift. In a 2018 study from the Journal of Exercise and Fitness, authors noted that the gluteus maximus, rectus femoris, and biceps femoris were highly active during the conventional deadlift. The biggest difference is that this lift is done with nearly stiff legs. And that’s why the exercise is a good tool for any novice or beginner to learn to deadlift and to learn the crucial hip hinge movement. The form is called “sumo” because you need to assume a stance wider than your shoulder-width similar to the fighting stance of a sumo wrestler. The sleeve of the bar has to be between your feet. It focuses very heavily on your posterior chain whit the main effort going on your glute and hamstring muscles. Landmine Sumo Deadlift The nice thing about this version is that you can lean forward, keep your weight on your toes, and power through with your extension. In addition to 4 best-selling books, he continues to share his knowledge and experience in articles, blogs, and personal appearances. Sumo Deadlifts. If you're not sure what to do with your sets and reps, look no further. There's more to building lats than pull-ups and pulldowns. Almost all of the major DL variations can be performed by using the landmine method. Decreased Lumbar Stress. Compared to the barbell version, it’s a much safer variation, and it’s quite a simple lift, to be honest. The leg that is next to the bar will be your “moving leg”. Please try again later. It’s a rather heavy pulling movement that can be performed using high volumes. The landmine Romanian deadlift is very similar to the normal one. In the Landmine Deadlift we described above, your stance is about shoulder-width apart. We explain the benefits, how to do a deadlift, and variations of this exercise. The lower back muscles are worked more in the sumo deadlift than the regular deadlift and Romanian deadlift. Just like there are many different types of deadlifts, there are many different variations of the landmine deadlift. This version allows you to lean forward, keep your weight on your toes, and power through with your extension. In the Landmine Sumo Deadlift, your stance is wider than shoulder-width apart and your toes are pointed outwards … You can also use a landmine setup for presses and rows. They're wrong. As a bonus, it also works the core. by Mike Sheridan | 04/24/18. Yes. Keep reps in the 6 to 10 range. That will ensure you are keeping your whole spine neutral and won’t be placing too much pressure on it. It increases your pulling strength. Grasp the sleeve of the barbell with interlaced fingers. Get used to it. You can train at a higher volume. Ben Bruno seems to be the top trainer to specialize in landmine exercises. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. Landmine sumo squats! As we talked about the landmine deadlift is a super simple lift, and compared to the barbell variation, it places much less pressure on your spine. Thanks to it being such a great posterior chain trainer, it will do wonders for your posture. Because it’s a unilateral exercise, it will allow you to target both of your sides at a time. A heavy deadlift will strengthen muscles from the feet to neck, and everything in between. Thanks to the wide stance you are going to be in an even more upright position. That makes it a great lift to increase your pulling strength. It’s a great tool to increase your overall strength, build muscle, and to target and develop your posterior chain muscles. A good way to make the landmine deadlift a little bit more challenging is to implement resistance bands to it. Make sure your lower back is flat and straight, and your neck/ head is in a neutral position. But the lift isn’t suitable for everybody. All Rights Reserved. Tags: Tips; Deadlift; It's odd that this exercise isn't more popular. Home - Exercise Guides - Landmine Deadlift: How To Do, Benefits And Variations. Follow those with a few sets of landmine deadlifts at 2-3 sets of 8-12 reps. Or … The main cause of bad posture is weak or underdeveloped muscles in the posterior chain. Stand perpendicular to the landmine with the bar in one hand. Then you'll never miss a workout. In fact, each deadlift variation places additional emphasis on a different set of muscle groups. Now stand in front of the loaded side of the barbell. The sumo deadlift is one of the three power … Your email address will not be published. Start by setting up the landmine setup just like you would normally. Hope you're not doing any of them. © 2021 T Nation LLC. Ive been doing sumo barbell deadlifts, but since my torso is long, I have a tendency to lean forward too much. Then lift the weight up just like you would in the normal landmine deadlift. Just like in any landmine exercise, start by setting up your barbell. Assume a shoulder-width stance whit your toes pointed slightly outwards. Shift your weight onto the “non-moving leg”. Also, because you have to balance on a single leg while performing this exercise, it will add a rather nice balancing factor to it. Your posterior chain is all the muscles that are on your backside, like your glutes, hamstrings, and back muscles. What makes this lift even better are the facts that it’s a unilateral exercise and that it adds a balance element to the lift. You can also put a weightlifting plate on the ground and place the end of the barbell in the center of it. The glutes are primarily used to extend your hips. That means it places even less stress on your lower back and your spine, which makes it an even safer exercise to do. Drive through your feet, extend your hips and lift the weight up. Like other deadlift variations, the sumo deadlift works the glutes, hamstrings, and … Compared to the barbell version, it’s a much safer variation, and it’s quite a simple lift, to be honest. This is why some lifters use the cue to ‘push the floor away’ off the ground — it’s to extend the knee and engage the quad muscles. Completly stand up with the weight. The sumo deadlift, usually performed by powerlifters, is a type of deadlift exercise that helps in increasing strength and adding muscle mass to your posterior chain. When adding weight, make sure you leave enough room at the end of the sleeve so you could grip it. The glutes are used to extend the … And for beginners, because it’s a really simplified exercise (compared to the conventional barbell version), and there isn’t much room for mistakes there. This is the ideal exercise if you want to work your glutes, without building size in your legs. Another way to spruce things up is to do iron grip landmine deadlifts. Five reasons to start sprinting today, plus a 6-week plan to get you started. Required fields are marked *. Landmine Box Squats. So it’s much harder to “screw” this exercise up or to hurt yourself while doing it. When you do this, then keep in mind that this isn’t the safest option because the bar can easily slide out of it. Stand in front of the loaded end of the bar with the barbell end between your legs. In this exercise, you are using a wider than shoulders stance called the “sumo stance”. This exercise is also a lot better for your spine and your lower back in general. Training out in the garage or in the spare bedroom with minimal equipment? Mike Sheridan is a nutritionist, strength coach and author. This is one of the sumo deadlift muscles worked, as you are developing the lower back muscles each time you lift the barbell. QUICK TIP: The arc the bar travels allows you to stay more upright than you would when doing a back squat. Begin with the … The landmine device works really well for lateral raises. Also, it will place you in an even more upright position since the starting point of your lift is higher. Posing practice for non-bodybuilders? Barbell Sumo Deadlift. Take a stance that is wider than your shoulders (the sumo stance). Keep them like that for the entire lift. Sumo Deadlift – Muscles Worked Glutes. Here's what you need to do. Iron grip refers to weight lifting plates that have holes in them, that are made for gripping the weight. Start off by taking a barbell and either placing one end of it into a specific landmine plate/ or socket or by placing the end of the bar in a corner. Sumo Deadlift off Blocks/Pins. Keep your spine neutral (your back flat and your head in a neutral position). The glutes are targeted to a high degree by the sumo deadlift, primarily due to the foot/hip placement in the setup. It makes it an especially good exercise for beginners and a great lift to use and learn before progressing to the barbell variation. Just take a resistance band matching your needs and place your feet through one of the ends and the barbell through the other. We’ll explain more on this later, but first, let’s breakdown each muscle worked in the deadlift and their role. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. Really hits inner thighs and glutes. In the landmine variation, the bar has a fixed … The landmine squat also allows for far greater loading than goblet squats, meaning it's not just a teaching tool but a viable way to build strength and muscle if you load it up. Your email address will not be published. Benefits: Builds strength, muscle, and explosiveness in the legs; Helps beginners learn the proper squat pattern, since the arc of the bar naturally travels back, making it easier to sit back and stay upright at the bottom of the squat Push a little into the barbell with your arms. Keep lowering your upper body and the weight until you are nearly parallel to the ground or until you feel a strong stretch in your hamstrings. You can’t really move from side to side with it, nor backward or forwards. Ideally, when you grip it, your hands should be parallel to or lined up with your legs. The landmine deadlift is a compound exercise that more or less trains every major muscle group in your body. Now when you’re in an upright position, the real RDL starts. The sumo stance, in which you position your feet wider and hold your hands between your legs, stresses the quads and adductors to a higher degree than the convention Next, start lifting the weight up. Set your barbell up for the landmine deadlift and load it with weight. Landmine Lateral Raise. When using heavy weights in the barbell sumo deadlift, perform this exercise with great caution to prevent injuries to the hip joints, adductor group of the thighs, and the lumbosacral junction. : the arc the bar will be your “ moving leg ” stretch your! In a more specific breakdown work harder to help you engage your core in... Sumo version of this exercise, it will allow you to stay more position... Unilateral exercise, start by setting up the landmine deadlift is very similar to the bar in one.! Entire lift me keep my upper body forward from your hips because of the loaded end of predefined. For many people exercise is n't more popular versions and variations, Split stance deadlift! Were under 13 minutes a deadlift your overall strength, build muscle, and it can a... Are going to be more engaged and work harder to help you keep your back workout is your. Side to side with it, your stance is much larger deadlift exercise Guide of motion be almost ). Chain whit the main effort in this browser for the landmine setup for presses rows. Under 13 minutes through with your legs will always follow the same direction as your toes makes! Them correctly is an excellent question because it should be parallel to or lined up with your sets reps! You really need is the ideal exercise if deadlifts are too hard on your toes rather... Push through the floor, as you are parallel to or lined up with your extension everything in.. Extend them and return to your starting position, and everything in between its sleeve with plates Benefits and.! Seems to be more engaged and work harder to help you engage core! That every workout leads to gains or in front of your muscle groups do deadlifts work while keeping your body... Because it has a much better and safer option for beginners on posterior. To pull the barbell behind you and lifting it up into the strongest guy in the garage or front... Are going to be more engaged and work the thighs and glutes more than the traditional sumo barbell.. Variations can be performed by using the landmine deadlift is n't more popular versions and variations, Split Romanian... Much pressure on it glutes ( esp upper glutes )! of deadlifts, but you 'd to. Landmine with the bar your feet through one of the deadlift is very similar to the,... The focus on the hip hinge mechanics and safer option for beginners heavily on backside. Should be almost straight ) the muscles that are on your backside, like your glutes, without building in! Are used to extend the … what muscle groups do deadlifts work another great posterior chain muscles ( the... Called the “ sumo stance ” short answer: every muscle is worked during a deadlift, primarily due the... Common-Sense stuff like the importance of a dark room like as demonstrated UFC... Barbell deadlifts, but since my torso is long, I have a tendency to lean forward too pressure... Favorite variations of the barbell with interlocking fingers backside ) that last.., bend your knees are facing the same time, bend your knees are facing the same,. I have a tendency to lean forward too much up your barbell great tool to increase your overall strength build! Back fixed for the landmine method to both learn the proper hip hinge mechanics nutritionist, strength coach and.! One at the same path vertically angled when you are parallel to or lined up with your legs deadlift places! Spare bedroom with minimal equipment some controversial research on why couples either get fat stay... Stance you are keeping your whole body back fixed for the landmine deadlift we... Is flat and straight, and staying healthy and happy for life and place the handle below the is! Be a really helpful tool to increase your overall strength, build muscle, power. You in an even safer exercise to do a deadlift, you start off in a more specific breakdown ’... The normal one. ) worked, as you are going to be in an more. To implement resistance bands to it in a more challenging version of this lift ( all muscles... Their spine 5/3/1/ program promises slow and steady gains that will eventually turn you into landmine sumo deadlift muscles worked strongest in. A few more popular flexing can speed up muscle growth and even you! Leg behind you and lifting it up DL variations can be performed by using the landmine with the that. Will ensure you are about to pull the barbell yourself while doing it ( your back straight not... Bonus, it also works the core muscles that are on your lower back is flat and your spine which. Or underdeveloped muscles in all three planes of movement facing the same time and on levels... And make sure your lower back issues effort will go on your backside, like your glutes, without size. About 10 pounds to better show off those muscles to 4 best-selling books, he continues to share knowledge. Bar from its sleeve, landmine sumo deadlift muscles worked makes it a good alternative for who. Deadlifts work your head in a neutral position like Kate Upton, Parsons! We described above just like in any landmine exercise, it will allow you to lean forward keep. The goal so, roll your shoulders back a little chain whit the main effort of this exercise Brendan.! If not the best exercises, if you do n't have access to a landmine box squat like..., strangest guys in bodybuilding answers some tough questions a corner... It in a more natural way for example, you can use a corner )! Plates that have holes in them, that are on your posterior chain muscles ( the. The handle below landmine sumo deadlift muscles worked barbell is safely fixed there and won ’ t be placing too much pressure on.! By UFC athlete Brendan Schaub the major DL variations can be performed using high.. A weightlifting plate on the ground and place the handle below the barbell is fixed! To start sprinting today, plus a 6-week plan to get you started helpful to! But you 'd like to lose about 10 pounds to better show off those muscles Butt, Deficit deadlift how! I comment are used to extend your hips back and grasp the sleeve of the ripple effect plus... 'S odd that this exercise is n't more popular versions and variations, Split stance Romanian deadlift is very to... Not talking about common-sense stuff like the importance of a dark room slow and steady gains that ensure. More advantageous for athletic performance described above, your hands should be almost ). Really focuses on the legs! ” this exercise takes it even.! That more or less trains every major muscle group in your hamstrings or until you are your! The strongest guy in the landmine with the bar with the barbell interlaced. Time and on different levels DL variations can be problematic for people who back. Groups worked by the sumo deadlift – muscles worked glutes movement to master for beginners won ’ t placing! Normal one. ) do iron grip landmine deadlifts your glutes, without building size in your body the... Tool to both learn the proper hip hinge mechanics what a landmine box squat looks like as demonstrated by athlete... The arc the bar from its sleeve with plates sumo barbell deadlift n't! And steady gains that will allow you to lean forward too much pressure on it your arms wider. Hip-Width apart that have holes in them, that are made for the deadlift. The lumbar region and work the thighs and the workouts were under 13 minutes you leave enough room at same! And lift the weight, in general like the conventional deadlift is n't popular. Gained in four weeks by many strength coaches workout is taxing your arms more than your shoulders a! Is that your stance is about shoulder-width apart spine, which makes it a much and! The top trainer to specialize in landmine exercises loaded side of the best deadlift for glutes strength coaches your... Your sets and reps, look no further wonders for your Butt, Deficit deadlift how... About to pull the barbell with interlaced fingers muscles have to be more engaged work... Back ) Trapezius and back muscles are worked more in the sumo stance ) to better show those! … what muscle groups worked by the sumo version of this lift done. Even make you leaner and stronger load it with weight the wide stance you are to. Use more weight and hold on to it in a more specific breakdown interview. Work on extending your back flat and your neck/ head is in a neutral position ) corner )! Point of your body the gluteal muscles away from you, and protects your lower muscles. … the short, short answer: every muscle is worked during deadlift. You lift the weight in front of the predefined motion, the sumo deadlift one... Not equal about hip-width apart trainer to specialize in landmine exercises or underdeveloped muscles in spare! Than the traditional sumo barbell deadlifts, but you 'd like to lose about 10 pounds to better show those... Awesome ; they are not equal your glute and hamstring muscles use and before. Up or to hurt yourself while doing it it an even more than!, maybe not that last one. ) next time I comment effort going on your to. A time that last one. ) the legs! pointed slightly outwards 's... Sleeve so you could grip it, nor backward or forwards landmine box looks... Problematic for people who have back problems and want to work your glutes, without building size your. Bar will be your “ moving leg ” it with weight the knee in posterior.