The Landmine RDL High Pull exercise is an effective full-body movement that combines elements of Romanian deadlifts (RDL) and high pulls to target the posterior chain muscles, improve explosive power, and enhance overall athletic performance. In this article, we will provide a detailed description of the exercise, discuss its benefits, and guide you on how to properly perform it for optimal results.
The Landmine RDL High Pull exercise offers a wide range of benefits, making it a valuable addition to any strength and conditioning program. Here are some key advantages:
Increased Muscle Activation: This exercise engages multiple muscle groups simultaneously, including the hamstrings, glutes, lower back, shoulders, and upper back. By incorporating these muscle groups into one movement, the Landmine RDL High Pull maximizes muscle activation and overall strength.
Improved Posterior Chain Development: The Landmine RDL High Pull specifically targets the posterior chain, which includes the hamstrings, glutes, and lower back. By focusing on these muscles, you can enhance your ability to bend, lift, and jump, improving athletic performance in sports such as running, jumping, and weightlifting.
Enhanced Explosive Power: The explosive nature of the Landmine RDL High Pull makes it an excellent exercise for developing power. The combination of the RDL and high pull components allows for a coordinated and forceful movement that can translate into improved performance in explosive sports like sprinting, jumping, and throwing.
Increased Core Stability: The Landmine RDL High Pull requires strong core stability to maintain proper posture and control throughout the exercise. This helps to develop a solid foundation for other movements and enhances overall athletic performance.
Joint-Friendly Option: The Landmine RDL High Pull is a joint-friendly exercise that places less stress on the knees and lower back compared to traditional deadlift variations. This makes it a suitable option for individuals with mobility limitations or those recovering from injuries.
To perform the Landmine RDL High Pull exercise, follow these step-by-step instructions:
Setup: Begin by loading the desired weight onto one end of a barbell. Position the barbell in a landmine attachment or securely hold it in a corner. Stand facing the barbell and position your feet shoulder-width apart.
Grip: Grip the barbell with both hands, palms facing each other, using an overhand grip.
RDL: Initiate the movement by hinging at the hips and slightly bending the knees. Keep your back straight and core engaged. Lower the barbell by pushing your hips back while maintaining a slight bend in the knees. The barbell should move down along the midline of your body, maintaining contact with your thighs throughout the movement.
High Pull: As you near the end of the RDL phase, explosively extend your hips and knees while simultaneously pulling the barbell upwards, keeping it close to your body. Pull the barbell until it reaches chest height, leading with your elbows. Your elbows should be above your hands in the finished position.
Lowering Phase: Reverse the movement by lowering the barbell back to the starting position, controlled and under tension. Repeat for the desired number of repetitions.
To incorporate the Landmine RDL High Pull exercise into your training routine effectively, consider the following programming recommendations and variations:
Rep and Set Range: Aim for 3-4 sets of 8-12 repetitions per workout. Adjust the weight accordingly to ensure proper form and progression.
Progressive Overload: Continuously challenge yourself by gradually increasing the weight used for the exercise. This helps stimulate muscle growth and strength gains over time.
Superset Options: Pair the Landmine RDL High Pull with complementary exercises such as squats, lunges, or bent-over rows to create supersets for a complete lower body or full-body workout.
Single-Leg Variation: To further target stability and unilateral strength, consider performing the Landmine RDL High Pull on a single leg instead of using both legs simultaneously.
Alternating Grip: Experiment with an alternating grip (one hand pronated, the other supinated) to add variety and challenge your grip strength.
The Landmine RDL High Pull exercise is an excellent addition to any strength and conditioning program, offering a multitude of benefits for muscle development, explosive power, and overall athletic performance. By properly incorporating this exercise into your routine and following the suggested variations, you can maximize your results and take your training to the next level. Remember to always prioritize proper form and gradually progress the weight used to ensure safe and effective execution.
If you're looking for a gym, fitness club or yoga studio, you've come to the right place.
You can find information about gyms in your area. Browse catalog of gyms and find gyms with classes which are you looking for.
On gym page you can find simple information like address, phone or website. You can find list of available classes. You can check availability of personal training or small group classes. On place page you can also see information about open hours.
You can find gyms near you with amenities, courts, studios and equipments.
Use our map to find gym at your city or district.
In Gym Navigator you can find list of exercises with movies for many body parts.
You can browse exercises catalog and find exercises the best of you.
You can also find exercises grouped into workout plans, which you can use to improve you body. Each routine show you exercises one by one and give you possibility to count you progress and count down rest time.