Landmine 180
Muscles worked
Instructions
- 1Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 2Raise 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.
- 3Perform 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.
- 4Reverse the motion to swing the weight all the way to the opposite side.
- 5Continue alternating the movement until the set is complete.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Landmine 180
The landmine 180 is a dynamic rotational exercise where you swing a floor-anchored bar from one side of the body to the other, intensely working the obliques in a controlled rotational movement rather than static anti-rotation. Standing in a wide stance with arms extended holding the end of the bar, it's an excellent exercise for building rotational power and trunk coordination.
check_circleBenefits
- check_circleBuilds rotational power in the trunk
- check_circleIntensely works the obliques in dynamic movement
- check_circleGood transfer to many rotational sports
lightbulbExecution tips
- lightbulbKeep the arms extended throughout the swing
- lightbulbUse a light load at first to master the movement
- lightbulbControl the speed; don't let the weight yank you
warningCommon mistakes
- warningArms bending during the movement
- warningToo much load that compromises control
- warningUsing the arms rather than trunk rotation to create the movement
helpFrequently asked questions
Does this exercise replace the Pallof press?expand_more
No, it works in dynamic rotation while the Pallof press works in static anti-rotation; the two are complementary.
What weight should I start with?expand_more
Start very light, with no plates on the bar, to master the movement pattern well.
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