Landmine 180s
Landmine 180s Exercise Description
The Landmine 180 (also called landmine rotations) is a standing rotational core exercise performed with a barbell secured in a landmine attachment. You guide the bar in a controlled arc from one hip to the other while maintaining a braced, neutral spine. Primary emphasis is on the obliques and overall trunk musculature (rectus abdominis and transverse abdominis) with assistance from the hips, glutes, lats, and shoulder stabilizers. The movement teaches coordinated rotation through the hips and upper back while resisting unwanted lumbar extension or side-bending. Keeping the ribcage stacked over the pelvis and the shoulders “packed” helps protect the spine and shoulders and ensures the work stays in the waist and trunk. Use a smooth, symmetrical bar path and even tempo to emphasize control over momentum.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis, Transversus Abdominis
- Stabilizing Muscles: Infraspinatus, Multifidus, Quadratus Lumborum, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Leverage Machine
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Landmine 180s Exercise
‘- Set one end of a barbell in a landmine base; load the free end as needed and attach a collar.
– Stand facing the bar, feet about shoulder-width, toes slightly out, knees soft.
– Grip the sleeve with both hands near the end; arms long but not locked, wrists neutral.
– Bring the bar up in front of the chest; brace your midsection and set a tall posture (ribs down, pelvis neutral).
– Start with the bar above one hip; shoulders down and slightly retracted.
– Pivot both feet and rotate through the hips and thoracic spine as you guide the bar in a semicircle to the opposite hip.
– Keep the bar at a consistent arm’s-length; do not let it drift far forward or collapse toward you.
– Track knees over toes; avoid letting them cave in.
– Maintain a neutral spine—no leaning back, shrugging, or side-bending.
– Decelerate smoothly as the bar reaches the hip, then reverse the arc under control.
– Keep breathing steady; maintain abdominal bracing throughout the set.
– Stop if you lose posture or the feet stop pivoting with the rotation.
Landmine 180s Tips
‘- Keep your ribs stacked over your pelvis and brace your midsection before and during each rep.
– Pivot both feet and rotate through your hips and upper back instead of twisting just at the low back.
– Maintain a neutral spine—avoid leaning back, side-bending, or shrugging as the bar moves.
– Keep your shoulders down and slightly retracted so they stay “packed” as you rotate.
– Hold the bar at a consistent arm’s-length; don’t let it drift far forward or collapse toward your body.
– Track your knees over your toes and keep them from caving inward as you pivot.
– Use a smooth, symmetrical arc from one hip to the other rather than jerking the bar.
– Decelerate the bar smoothly at each hip, then reverse the direction under control.
– Keep breathing steady while maintaining abdominal bracing throughout the set.
– Stop the set if you lose posture or your feet stop pivoting with the rotation.
Landmine 180s Beginner Introduction
The Landmine 180 (also called landmine rotations) is a standing core movement that uses a barbell anchored into a landmine base. The lifter holds the end of the bar with both hands and moves it in an arc from one side of the body to the other, roughly from hip height across the front of the torso. The spine stays tall and neutral while the bar sweeps side to side, creating a powerful twisting pattern that links the lower and upper body.
This exercise centers on the side abs and overall midsection, with important support from the hips, glutes, lats, and shoulder muscles that stabilize the bar. Rotation mainly comes from the hips and upper back while the lower back resists arching or leaning. The torso stays stacked over the pelvis and the shoulders sit firmly in place so the effort is concentrated through the waist and trunk instead of the joints. A steady, even rhythm and matching arc on both sides highlight control, timing, and full-body coordination rather than pure momentum.