Landmine 180

Master the Landmine 180 to build powerful rotational core strength and stability. This dynamic exercise targets your obliques, enhancing athletic

AdvancedWaist Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Description

A full body exercise that primarily works the abdominals, shoulders, and legs. It involves holding the end of a barbell, planted in a landmine attachment, and explosively rotating the body to swing the barbell from one side to the other.

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How to do Landmine 180

01
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.
02
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.
03
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.
04
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.
05
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.

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Questions

What muscles does Landmine 180 work?

Landmine 180 primarily targets Obliques. Secondary muscles include Rectus Abdominis.

Is Landmine 180 good for beginners?

Landmine 180 is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Landmine 180?

You need Barbell to perform Landmine 180. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Landmine 180?

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.

What are common mistakes when doing Landmine 180?

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.