When it comes to the hip hinge, the traditional barbell deadlift is not the only valuable option you have at your disposal. In fact, for me the barbell deadlift from the floor is an absolute no-go. It’s not for me. With my history of back injuries and my structural make-up, it’s a recipe for disaster. You may be the same way.
So we’re the lucky ones who don’t have to deadlift right?
You cannot afford to neglect a foundational movement like the hip hinge. It is now your responsibility to find a variation of that movement that works for you.
After all, you want to build awesome looking hamstrings and glutes that perform just as great as they look – right? You need a strong and resilient posterior chain to get truly strong, lean and/or athletic. The hip hinge is what is going to deliver those results and so much more.
The Landmine Single Leg RDL is a fantastic way to work the hip hinge pattern in a unilateral fashion, which is also going to deliver huge results. Since the barbell is now anchored, you are able to experience more stability and control than any other single leg variation of this movement. This allows you to really focus in on the movement, feel the right muscles doing the right things and get a true training affect.
However, this is a downside. Due to the thickness and slick texture of the barbell sleeve (which is where you hold the barbell on this exercise) grip becomes a huge limiting factor when trying to load this moderately heavy.
When the grip becomes the first to go, you aren’t able to truly train the hamstring and glutes as planned. So, what do we do?
As seen in the video above, the solution is to make this an eccentric-focused exercise. Perform the RDL slowly on the lowering phase, using one hand. Pause at the bottom. Then, bring in your other hands for th concentric lift. The load never changes, but your leverage does. Adding the second hand allows you to re-grip, complete the rep and safely train this movement without ditching it because your grip keeps slipping.
As an added bonus, now you’ve turned this into an eccentric-isometric overload which is going to be huge for building strength and packing muscle on your legs and back.
Do this next time you try this exercise and you’ll notice a huge difference!