Landmine 180 Exercise Images
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Landmine 180
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Weight & Reps
How To Do
Stand with feet shoulder-width apart, holding the end of a barbell with both hands and arms extended in front of you. Rotate your torso to swing the barbell down toward one hip, then use your core to sweep it in an arc across your body to the opposite hip. Keep your arms straight and hips stable throughout the movement.
Step-by-Step Instructions
- Begin by securing one end of a barbell into a landmine attachment or firmly placing it into a corner to prevent movement.
- Stand with your feet shoulder-width apart, holding the free end of the barbell with both hands, arms extended in front of you.
- Engage your core and slightly bend your knees to maintain a stable stance.
- Rotate your torso to one side, bringing the barbell down towards your hip while keeping your arms extended.
- Use your obliques and core muscles to reverse the motion, rotating the barbell across your body to the opposite side.
- Continue alternating sides in a controlled manner, ensuring your hips remain stable and the movement is driven by your core.
- Repeat for the desired number of repetitions.
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Frequently Asked Questions
- What muscles does the Landmine 180 work?
- The Landmine 180 primarily targets your obliques, which are the muscles on the sides of your core responsible for rotation. It also engages your abs, shoulders, and upper back to stabilize the barbell and maintain correct posture throughout the movement.
- What equipment do I need for the Landmine 180, and are there alternatives?
- You need a barbell set up in a landmine attachment for optimal safety and control. If you don’t have a landmine base, you can wedge the end of a barbell into a sturdy corner or use a T-bar row setup as an alternative.
- Is the Landmine 180 suitable for beginners?
- Yes, beginners can perform the Landmine 180, but it’s best to start with lighter weight to learn the rotational movement and proper form. Focus on keeping your core engaged and hips stable before progressing to heavier loads.
- What are common mistakes to avoid when doing the Landmine 180?
- Avoid bending your arms, as this shifts tension away from your core. Don’t let your hips twist excessively keep them facing forward and use controlled torso rotation to move the barbell. Rushing the movement can compromise form and increase injury risk.
- How many sets and reps should I do for the Landmine 180?
- For core strength and stability, aim for 3–4 sets of 8–12 reps per side. If training for endurance or conditioning, you can increase the rep range to 15–20 while maintaining proper form and controlled movement.
- What safety tips should I follow for the Landmine 180?
- Maintain a strong grip on the barbell and keep your arms straight to prevent strain on the elbows. Always move with controlled rotation rather than swinging aggressively, and ensure the landmine attachment or barbell base is secure before starting.
- Are there variations of the Landmine 180 I can try?
- Yes, you can perform the Landmine 180 with a staggered stance for added stability or add a slight squat during each rotation to involve the lower body. Using a heavier or lighter load can adjust the emphasis between strength and endurance.