Core / Beginner / Compound (multi-joint)

Landmine 180's

A barbell exercise for the abs and obliques, with the glutes, lower back and rear delts assisting.

At a glance

Primary

Abs, Obliques

Secondary

Glutes, Lower back (erectors), Rear delts

Equipment

Barbell

Movement pattern

Anti-rotation (brace)

Level

Beginner

Type

Core, Compound (multi-joint)

How to do it

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.

Common mistakes

• ✗ Rotating only at the lower back.

  Why it hurts: Repeated twisting under load irritates the lumbar spine.

  ✓ Instead: Pivot the feet and turn from the hips and upper back, keeping the arms long.

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