Today's Edge: Just because the internet says an exercise is great, it doesn't mean it's great for you. Have you ever tried classic deadlifts and had trouble with form, pain or both? Before you give up on deadlifts all together try this landmine variation.
BENEFITS:
The Landmine Deadlift is a great exercise to train the hip hinge pattern if you have trouble with other deadlift variations. It challenges the core in a unique way due to the offset position of the weight. It targets the hips and the core. Whether or not classic deadlifts are an issue for you, this deadlift variation has a place in your program.
COACHING KEYS:
Keep your chin tucked and your back flat throughout the motion. Take a bow on the way down and finish the lift in a statue tall position. Actively push down and away into the floor with your outside foot (the foot opposite the weight).
HOW TO USE:
Use this exercise on lower body day or as part of a total body lift. Shoot for 2-4 sets of 4-8 repetitions. Get used to the pattern with light weight and then work your way up as you get comfortable.
Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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