Videos
Instructions
- Stand with feet shoulder-width apart facing the landmine setup.
- Grasp the end of the barbell with both hands and extend your arms in front of you.
- Rotate your torso and arms to one side while pivoting your feet.
- Bring the barbell in an arc from one side to the other, maintaining control.
- Continue the movement smoothly for the desired repetitions.
Technical Tips
- Engage your core throughout the movement.
- Do not overextend or twist your lower back excessively.
- Maintain slight knee bend for balance and stability.
Breathing Tips
- Inhale as you prepare in the center position.
- Exhale as you rotate the barbell to each side.
Medical restrictions
- Lower back injuries
- Spinal disc herniation
- Severe hip mobility limitations
What muscles do Landmine 180's primarily work?
Landmine 180's primarily work the abdominal muscles with strong emphasis on the obliques, while also engaging the lower back and overall core stabilisers to control the rotation.
Are Landmine 180's good for athletes?
Yes, Landmine 180's are excellent for athletes because they improve rotational power, core stability, and functional strength required in sports movements like throwing, swinging, and changing direction quickly.
Can beginners perform Landmine 180's safely?
Beginners can perform Landmine 180's with light weight and proper technique focus to build foundational rotational strength, but it is recommended to master basic core stability exercises first.
How should I breathe during Landmine 180's?
Inhale when returning to the center position to stabilise your core, and exhale as you rotate the barbell to each side for controlled movement and power output.
What equipment do I need for Landmine 180's?
You need a barbell anchored in a landmine setup or corner of the gym to perform Landmine 180's effectively and safely.
The Landmine 180's is an effective rotational exercise performed using a barbell anchored in a landmine setup. It is designed to build rotational core strength, enhance power transfer, and improve stability across the entire torso. By rotating the barbell from side to side in a controlled arc, this movement mimics functional rotational patterns used in sports and daily activities, making it ideal for athletes, functional training, and general fitness programs. It also helps develop balance, coordination, and anti-rotational strength, which protects the lower back and enhances performance in other lifts. This exercise can be adjusted for load and speed, making it suitable for both hypertrophy and explosive power phases within programming.