Continuing on the trend of exercise progression, today’s Move builds on a previous one that we’ve featured very recently. More on that below!
THE MOVE: Single-leg Landmine Contralateral RDL
MOVEMENT PATTERN AND MUSCLES WORKED: Hinge, single-leg; glutes, hamstrings.
The 1-leg Landmine Contralateral RDL looks to challenge the single-leg stability and strength we’ve already built. This time though, there will be no support for the back leg; today’s move falls purely into the single-leg category.
As such, today’s move is actually very similar to the Offset-loaded RFERDL. We’re still working on a hinge, and the loading is still contralateral (weight in the hand opposite the working foot). However, removing the support for your back leg makes this an entirely new exercise.
Using the landmine adds a different stimulus to this exercise, too. In my opinion, the circular arc of motion helps push you back and almost forces you to stay over your front foot. Since it’s also offset-loaded, there’s an anti-rotation demand for the core here as well. Taken all together, today’s move is a hinge that primarily builds the glutes and hamstrings in a single-leg pattern.
HOW TO DO IT: Set up a landmine (or, if you don’t have one, a barbell in a corner will do) in front of you, with your hand holding onto the end of the loaded barbell. From a tall stance, unlock the knee opposite the hand and hinge over the front foot as you would in the deadlift or RDL. Keep your torso square as you hinge back and stick your butt out. Try to keep the trailing leg as straight as possible. It will serve almost like a counterbalance.
You should feel a stretch in the back of your front leg. Go down as far as you can tolerate without losing neutral spine. From here, drive back up to the tall-standing position through your front foot. You don’t have to go all the way to the floor. Repeat for reps and make sure to perform on both sides.
The stabilty of your front foot matters a lot here, as proper performance of this exercise starts and ends with a stable foot. Think about not letting your foot’s arch collapse inward and try to grip the floor with your foot.
The 1-leg Landmine Contralateral RDL fits well in the latter half of a training session, in which I would use it for 3-4 sets of 8-10 reps/side. This is another exercise for which technique over strength should be emphasized first. Those who are inexperienced may want to do these towards the beginning of the workout when they’re fresh to get the form right.
by Jeremy Lau
Jeremy Lau is a Senior Staff Coach at Halevy Life.
Jeremy graduated cum laude from Rensselaer Polytechnic Institute with a BSc. in Biomedical Engineering and is currently pursuing his M.Ed. in Exercise Physiology at Columbia University. In addition to his academic accolades, Jeremy is a Certified Strength & Conditioning Specialist (CSCS).
Prior to joining the team at Halevy Life, Jeremy completed a coaching internship at Cressey Sports Performance, where he coached both amateur and professional athletes, among whom were many professional MLB baseball players.
As an athlete, Jeremy has played baseball competitively for most of his life.