Landmine 180's
The Landmine 180's is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The glutes and lower back and shoulders assist as stabilizers throughout the range of motion.
How to Landmine 180's
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Landmine 180's work?
The Landmine 180's primarily works the Abdominals. Secondary muscles include the Glutes, Lower Back, Shoulders, which assist during the movement.
Is the Landmine 180's good for beginners?
Yes, the Landmine 180's is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Landmine 180's?
You need barbell to perform the Landmine 180's. Most commercial gyms will have this available.
Track Your Progress
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