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Landmine 180's

The Landmine 180's primarily targets your Abdominals, with support from Glutes, Lower Back, Shoulders. It requires barbell and is best suited to beginner lifters.

Beginner level · Equipment: Barbell · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Glutes, Lower Back, Shoulders

How to perform Landmine 180's

  1. Step 1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Step 2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
  3. Step 3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
  4. Step 4. Reverse the motion to swing the weight all the way to the opposite side.
  5. Step 5. Continue alternating the movement until the set is complete.

Frequently asked questions

Which muscles are primarily targeted during Landmine 180s?

This exercise primarily targets the internal and external obliques through dynamic trunk rotation. The rectus abdominis and deep core stabilizers work to maintain spinal integrity throughout the movement.

What is the most common form mistake to avoid during this movement?

Avoid rotating from the hips or lower back; the pelvis should remain relatively stable while the torso rotates. Keep the arms straight to maximize the lever length and force requirements on the core.

How should I position my feet and hips for optimal stability?

Stand with a wide, athletic stance and slightly bent knees to create a stable base. Pivot slightly on the balls of your feet to allow for natural rotation without placing excessive torque on the knee joints.

How can a beginner modify this exercise for lower intensity?

Beginners should start with an empty barbell to master the rotational path before adding weight. Reducing the range of motion or performing the movement from a tall-kneeling position can also help isolate the core.

What is the recommended set and rep range for core development?

Perform 3 to 4 sets of 8 to 12 controlled repetitions per side. Focus on a slow eccentric phase and a powerful, braced rotation to maximize muscular tension and stability.

Sample sets & reps for Landmine 180's

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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