Landmine Single Leg RDLs

Posted on by Ben Bruno

Today I want to share a new way I’ve been doing single leg RDLs using an Extreme Core Trainer (similar to the Landmine). Since I’m not very creative when it comes to naming stuff, I call it the Landmine Single Leg RDL.

I know, brilliant.

Anyway, here is what it looks like in action.

I’ve been using this variation for about a month and I really it so far because it allows you to reap the benefits of offset contralateral loading while being more comfortable and offering more loading potential than holding a single heavy dumbbell. I do like holding a dumbbell in the hand of the opposite side of the leg being worked, but I find that once I get over 60 or so pounds it because very awkward. Using the barbell I’m able to go up as heavy I’m able to go without issue.

I also find using the secured barbell actually helps with balance a little bit too so you can focus more on pushing yourself and smoking your hamstrings and glutes without worrying about tipping over. For this reason, I think it could also work well for those of you that struggle to balance during this exercise.

As an added bonus, it also helps to build grip strength since you’re holding the fat part of the barbell.

If you don’t have the Extreme Core Trainer you can easily just put a barbell in a corner and go to town.

I typically do it for 3 sets of 8-15 reps (each leg) depending on how heavy I’m going that day.

Give it a shot and let me know what you think.

Also, if you missed this weekend’s Good Reads, give that a look, and also be sure to subscribe to my You Tube page for more videos.

  • Elsbeth

    I like it. Going to have to try it. Thanks!

    • Ben Bruno

      Thanks Elsbeth, let me know how you like it!

  • Michael

    Ben – I noticed you reset the foot on these. I tried them yesterday without resetting and just by continuing to balance. Found it a bit challenging but that’s how I normally do 1-leg RDLs with a dumbbell. Is there a preference?

    • Ben Bruno

      I’ve gone back and forth and done them both ways. I don’t think it really matters. Do whatever feels best. With lower rep sets I’ll often do without resetting but with higher rep sets I find it helps to help create a good set rythm.

  • http://twitter.com/NJPFitness Nolan Philpott PT

    I tried these but I went lighter with a resistance band out to the side attached to a rack to challenge external rotation. I got some weird looks so I think i’ll do them again! I’ll try them without the band next time.

    • Ben Bruno

      How did you like it with the bands? After you try them without the bands I’d be curious to hear what you like better.

  • Michael

    Tried the cross-body ones, as well. I liked this version better – more comfortable for me. Good way to bring some variety to RDLs.

  • Tliggins

    love this exercises, my clients are too, thanks