The landmine 180 is a standing rotational exercise that targets the obliques, with the rectus abdominis working as a synergist to keep the trunk braced through the arc. You sweep the free end of a landmine-anchored barbell up and over from one hip to the other. The fixed pivot keeps the bar path predictable, so you can train rotational strength under load without fighting a free-swinging weight.
Cómo hacer el Landmine 180
- 1Fix one end of the barbell in a landmine attachment, or wedge it securely into a padded corner where two walls meet.
- 2Stand facing the free end with your feet slightly wider than shoulder-width, knees soft and hips hinged into an athletic stance.
- 3Interlock your fingers and cup both hands around the end of the sleeve, holding the bar at chest height with your arms nearly straight.
- 4Brace your core and take a breath before the bar moves, creating tension through your whole midsection.
- 5Press the bar up and sweep it to one side in a wide arc, rotating through your torso and hips while keeping your arms as straight as practical.
- 6Let the bar travel down to about hip height on that side, pivoting your trailing heel off the floor so the knee and hip follow the rotation.
- 7Reverse the arc without pausing, driving the bar back up and over to hip height on the opposite side — that pass is one rep.
- 8Finish all reps, bring the bar back to chest height, and set it down under control.
Consejos de técnica
- Keep your core braced from the moment you lift the bar to the moment you set it down — a soft midsection lets the lower back absorb force it should not.
- Initiate each sweep from your torso and hips, not your arms; treat your arms as a rigid link that transfers force from the rotation to the bar.
- Control the bar down to hip height rather than letting it drop, as the eccentric phase builds as much oblique strength as the sweep up.
- Let your trailing heel pivot as the bar crosses, so the hips can turn with the torso instead of the rotation being forced into your lower back.
- Start lighter than you expect to need — the landmine's long lever arm makes the load at the sleeve far harder to control than the plate total suggests.
Errores comunes
- Swinging with the arms instead of rotating the torso, which shifts the work off the obliques and onto the shoulders.
- Letting the lower back arch as the bar passes overhead, which loads the lumbar spine in extension instead of letting the obliques control the arc.
- Throwing the bar with momentum rather than muscular control, so tension is lost mid-arc and the shoulders are jolted at the end ranges.
- Cupping the sleeve with a narrow or uneven hand position, which strains the wrists and lets the bar slip off its path.
- Standing too close to the pivot, which shortens the arc into a near-vertical press and cuts the rotational range the obliques need.
Preguntas frecuentes
What muscles does the landmine 180 work?
The landmine 180 primarily works the obliques, which drive and control the rotational arc. The rectus abdominis acts as a synergist, stabilizing the trunk throughout the movement.
How do I set up a landmine if I do not have a landmine attachment?
Wedge the end of the bar into the corner where two walls meet, padding it with a folded towel to protect the wall and stop the bar sliding. That corner gives you the same fixed pivot as a dedicated attachment.
How many sets and reps should I do on the landmine 180?
Three sets of 8–15 reps suits most lifters, counting each pass from one hip to the other as one rep. It is a control-based movement, so stop the set when the arc stops being smooth rather than grinding out extra reps.
Is the landmine 180 suitable for beginners?
Yes, provided you can already hold a braced trunk under load. Start with the bare barbell — the sleeve alone gives enough resistance to learn the pattern — and add plates only once the arc is smooth and controlled on both sides.
What is the difference between the landmine 180 and a Russian twist?
The landmine 180 is done standing with a barbell, loading the obliques through a long lever arm and letting the hips contribute to the rotation. The Russian twist is seated and bodyweight-based, so it is a lower-load drill with almost no hip involvement.
