Hamstrings, do you vary your deadlifts?

Trying to build stronger hamstrings and keep your back healthy? Here’s what you should do when training the deadlift.

The landmine Romanian deadlift (RDL, or bar anchored to the floor) offers a lot, as it can work the hamstrings harder than most other deadlift variations and is gentler on the lower back.

Here’s how to get the most out of it and solve all your grip problems when trying to build bigger legs while protecting your back.

The benefits for the hamstrings

There are many ways to perform the landmine Romanian deadlift; the only thing they all have in common is where the weight is located.

In this exercise, it will be closer to your center of mass compared with conventional deadlifts.

Having the load closer to your center of mass puts you in a more efficient position, while all your effort will be focused on building strength throughout your posterior chain.

Landmine Romanian deadlifts can be used to bias the hamstrings or glutes, reducing the risk to your back.

Key RDL tips

You should elevate yourself if necessary (stand on a cushion or step), but this will depend on the depth you can reach.

You can also use smaller plates to bring them closer to the floor or, alternatively, if you want to limit the range of motion, you can raise the landmine or bar anchor a little higher.

• Keep your grip close to your shins, depending on how you choose to hold the bar.
• Push your hips back, grab the handles, and get ready.
• Keep a slight bend in your knees, but focus mainly on pushing your hips back and creating as much tension in the hamstrings as possible.

Generally, a landmine Romanian deadlift or RDL does not begin from the floor, but think of this as starting from the final position.

• Engage your lats and brace your abs.
• Begin by squeezing your glutes and making a conscious effort to pull with your hamstrings as you extend your hips.
• Stand completely upright, keeping the bar anchor as close to you as possible.

Since we are not talking about the glutes, when focusing on the hamstrings, concentrate on lowering the bar and on the bottom portion of the exercise. It should take you 2–4 seconds, while showing off your glutes to everyone else, and you should add a pause at the bottom to emphasize the stretch in the hamstrings even more.

 

The only problem with the RDL

Once you have completed a few sets and increased the weight, you will generally run into a problem: your grip strength (or small hands) … well, there is an easy solution …

Instead of gripping the end of the bar with your hands, you have a few options;

• You could use a V-handle attachment, which seems to work well.
• Use cable handles or other types of handles.

Both options can work well, but you will only need them when you reach heavier weights that may be uncomfortable.

Fortunately, there is a third option: place a plate on the end of the bar and maintain the position that stimulates your hamstrings; it also feels more natural.

All you need to do is get some collars (any barbell collar will work) and secure your plate in position at the end of the bar.

Now you can deadlift as heavy as you want without your grip letting you down. However, you should alternate the various deadlift variations throughout the week, which would be an excellent way to rotate your workouts to keep your back healthy and your hamstrings stronger.