Landmine 180

Description

How to Do Landmine 180

1. 1
   Setup

   Position the barbell in a landmine attachment. Stand facing the landmine, holding the free end of the barbell with both hands interlocked, arms extended forward at chest height.

2. 2
   Setup

   Position your feet shoulder-width apart with a slight bend in your knees, engaging your core and maintaining a straight back with a slight hinge at your hips.

3. 3

   Initiate the movement by rotating your torso and hips, allowing your heels to slightly lift if needed, to swing the barbell down and across your body to one side, controlling its descent to your hip.

4. 4

   Immediately reverse the motion with power, rotating through your core and hips to swing the barbell up and across your body to the opposite side, allowing your gaze to follow the bar.

5. 5

   Continue alternating sides in a controlled, fluid motion, maintaining constant core engagement throughout the entire range of motion. Exhale as you swing across and inhale as you return to the center.

Tips

• Focus on driving the rotation from your hips and obliques, rather than just swinging your arms, to maximize core engagement and power transfer.
• Keep your chest up and a slight bend in your elbows throughout the movement to protect your shoulders and maintain optimal control of the barbell.
• Control the eccentric (lowering) phase of the swing; don't just let gravity drop the bar, as this improves stability and muscle control.
• Vary your stance width slightly to find what feels most stable and powerful for your individual body mechanics and rotational strength.

Common Mistakes

• ×Avoid initiating the movement primarily with your arms; instead, drive the rotation from your hips and core to effectively target the obliques and generate power.
• ×Do not allow your lower back to round during the rotation; maintain a neutral spine by keeping your core braced and chest proud throughout the exercise.
• ×Using too much weight can compromise form and lead to injury; reduce the load to ensure you can perform the movement with controlled, fluid rotation and proper technique.