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Landmine 180s

A rotational, explosive core exercise using a landmine-anchored barbell, swinging it side to side near the floor.

Setup

Anchor a barbell in a landmine attachment. Hold the loaded end with both hands, arms extended, starting with the bar near one hip.

Movement

Rotate the bar across your body to the other side. Pivot through your hips and core, letting the bar travel in an arc near the floor. Control the bar at the end range on each side. Avoid letting momentum slam the bar down — control the deceleration.

Return

Rotate back to the other side continuously. Maintain a athletic, braced stance throughout the movement.

Common Mistake to Avoid

Using too much weight before control is established. Master the movement with lighter weight before adding significant load.

Equipment Barbell, landmine attachment
Primary Muscles Abs (obliques)
Secondary Muscles Shoulders, hips

Why it matters

Rotating a loaded barbell from one side of the body to the other near the floor trains explosive rotational core power, a different and more dynamic demand than slower, controlled oblique exercises. It's an advanced movement best added once foundational core strength and rotational control are well established.

How to do it

  1. Anchor a barbell in a landmine attachment. Hold the loaded end with both hands, arms extended, starting with the bar near one hip.
  2. Rotate the bar across your body to the other side. Pivot through your hips and core, letting the bar travel in an arc near the floor.
  3. Control the bar at the end range on each side. Avoid letting momentum slam the bar down — control the deceleration.
  4. Rotate back to the other side continuously. Maintain a athletic, braced stance throughout the movement.

Common mistakes

  • Using too much weight before control is established. Master the movement with lighter weight before adding significant load.
  • Letting the lower back round during the rotation. Keep your core braced and spine in a stable position throughout, even as you rotate.
  • Using only the arms instead of rotating through the core. The power should come from your hips and core, with your arms guiding the bar.
  • Attempting this before basic rotational core exercises are comfortable. Standing cable woodchoppers and other simpler rotational exercises are reasonable prerequisites.

Sets & reps by level

Beginner

Not typically recommended — build foundational rotational core strength first.

Intermediate

3 sets of 8–10 reps per side with light weight.

Advanced

3–4 sets of 10–12 reps per side at a more challenging weight, controlled throughout.

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