PURPOSE
The Straight-Leg Deadlift is the first exercise in Landmine Drill 1 (known as LM1).
It strengthens the back of the body—the muscles that form the so-called “posterior chain.”
The Figure above breaks down a 4-count version of the exercise as a Soldier conducts it.
CADENCE
4-count version
STARTING POSITION
The starting position for the Straight-Leg Deadlift is the Straddle Stance position with the landmine resting on the ground in front of the Soldier’s feet.
COUNT
● On count 1, squat down to grasp the landmine in both hands.
● From the squat position, while keeping the arms straight and extending the knees, hips, and back, lift the landmine from the ground.
● On count 2, while keeping the knees straight, but not locked, bend at the waist to lower the landmine toward the ground.
The Soldier’s back and arms will remain straight.
● Pause before the landmine reaches the ground.
This will be at the point when tension is felt in the back of the thighs.
● To modify the movement and make it easier, place the landmine on the ground to end count 2.
● On count 3, return to the same “up” position performed at the end of count 1.
● On count 4, repeat count 2.
REPETITIONS
● Complete this exercise 5 times from each side of the bar.