Landmine 180's

🎯 Abdominals🏋️ BarbellBeginnerCompoundGlutes (2°)Lower back (2°)Shoulders (2°)

How to do the landmine 180's

  1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  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. 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. Reverse the motion to swing the weight all the way to the opposite side.
  5. Continue alternating the movement until the set is complete.

Muscles worked

The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.

Because more than one joint is moving, the work does not stay in one place: the glutes finish hip extension; the lower back keeps the spine from rounding; the deltoids stabilise the shoulder and add force at the top of the range.

Every exercise for:AbdominalsGlutesLower backShoulders

How this movement works

The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.

It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.

What you need

A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.

Every exercise using:Barbell

These train the abdominals too, using equipment this one does not:

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 97 abdominals exercises in this database, 69 are listed at beginner level.

Related exercises

Photos: free-exercise-db — public domain (Unlicense) Full attribution →

ⓘ Informational only — not a substitute for professional fitness or medical advice.