The landmine 180 is a rotational core exercise that primarily targets the obliques, with the rectus abdominis working as a synergist to stabilize the trunk throughout the arc. Performed standing with one end of a barbell fixed in a landmine attachment, it trains rotational strength and controlled power through a wide range of motion. It suits lifters who want to build rotational core strength on a fixed arc, with the bar's pivot guiding the path.
How to do the Landmine 180
- 1Fix one end of the barbell in a landmine attachment or wedge it securely into a corner. Stand facing the free end of the bar with your feet shoulder-width apart.
- 2Hinge slightly at the hips and bend your knees into a soft athletic stance. Interlock your fingers and cup both hands around the sleeve end of the bar, holding it at chest height in front of you.
- 3Brace your core and take a breath, creating tension through your entire midsection before you begin to move.
- 4Press the bar up and arc it to one side in a wide, sweeping motion, rotating through your hips and torso while keeping your arms as straight as practical.
- 5Let the bar descend to roughly hip height on that side, tracking the arc with your eyes and allowing your trailing heel to rise slightly.
- 6Reverse the movement, driving the bar back up and across your body in a continuous arc to the opposite side — this is one rep.
- 7Complete all reps for the set, then lower the bar to chest height and re-rack it safely.
Form tips
- Keep your core braced from the moment you pick up the bar to the moment you put it down — a soft midsection lets the lower back absorb force it should not.
- Initiate each swing from your hips, not your arms; think of your arms as a link transferring force from your rotating torso to the bar.
- Control the descent on every rep rather than letting the bar drop under gravity, as the eccentric phase builds as much oblique strength as the concentric.
- Start with a lighter load than you think you need — the long arc puts the bar far from your body at the end ranges, where the obliques have the least leverage to control it.
- Let your trailing heel pivot with the rotation, but keep both feet planted; stepping or shuffling to chase the bar means the load is beyond what your torso can control.
Common mistakes
- Using too much arm swing and too little hip rotation, which shifts the work away from the obliques and onto the shoulders.
- Allowing the lower back to flex and extend as the bar crosses the midline, which compresses the spine and reduces core engagement.
- Rushing through the arc with momentum rather than muscular control, making the exercise less effective and increasing injury risk at the end ranges.
- Gripping the bar with a narrow or uneven hand position, which can cause wrist strain and reduces control of the arc.
- Standing too close to the landmine pivot, shortening the arc and limiting the rotational range of motion the obliques need to work through.
Frequently asked questions
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?
Place the end of the bar in the corner where two walls meet, padding it with a folded towel to protect the walls. This creates a stable pivot point that functions the same as a dedicated attachment.
How many reps should I do on the landmine 180?
Most lifters work in the 8–15 rep range (each full side-to-side arc counts as one rep). Because this is a control-based movement, prioritize form over rep count and avoid loading so heavily that you lose the smooth arc.
Is the landmine 180 suitable for beginners?
It is accessible to beginners who already have a stable braced-core position, but start with no added plates — the bar alone provides enough resistance to learn the pattern. Add load only once the arc is smooth and controlled.
What is the difference between the landmine 180 and a Russian twist?
The landmine 180 is performed standing with a barbell, which loads the obliques through a long lever arm and trains rotational power with the hips involved. The Russian twist is seated and bodyweight-based, making it a lower-load isolation drill with less hip contribution.
