Landmine 180's
Landmine 180's is a power and control - integrated rotation exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Gluteus maximus, Erector spinae, Deltoid
- Exercise type
- Power and control - integrated rotation
Exercise technique
- Attachment
Secure one bar end in the landmine socket.
- Lift
Bring the loaded end to shoulder height with both hands.
- Base
Use a wide stance and soft knees.
- First arc
Keep arms long and lower the bar beside one hip.
- Pivot
Rotate torso and hips together, allowing your feet to change direction.
- Opposite arc
Move the bar upward and across under control.
- Finish
Slow down and use both hands to lower the bar to the floor.
Key technique points
- Follow the bar arc.
- Keep a similar elbow angle.
- Let knees follow foot direction.
- Do not twist through the lower back alone.
- Brake at the bottom on both sides.
- Secure the plates.
Common mistakes
Locked feet
Do not force hip rotation into the lower back over fixed feet.
Swinging the load
Do not leave the ends of the rotation uncontrolled.
Curling the elbows
Do not pull with your arms and continually change the arc lever.
Arching backward
Do not flare your ribs as the bar crosses the top.
Knees collapsing inward
Do not separate knee and foot directions during the pivot.
Unsecured fixed end
Do not use an unreliable attachment that lets the bar slide backward.
Frequently asked questions
Landmine 180's: why is “Locked feet” a mistake?
Do not force hip rotation into the lower back over fixed feet.
Landmine 180's: why is “Swinging the load” a mistake?
Do not leave the ends of the rotation uncontrolled.
Landmine 180's: why is “Curling the elbows” a mistake?
Do not pull with your arms and continually change the arc lever.
Landmine 180's: why is “Arching backward” a mistake?
Do not flare your ribs as the bar crosses the top.
Landmine 180's: why is “Knees collapsing inward” a mistake?
Do not separate knee and foot directions during the pivot.
Landmine 180's: why is “Unsecured fixed end” a mistake?
Do not use an unreliable attachment that lets the bar slide backward.
What should I focus on when doing Landmine 180's?
Follow the bar arc. Keep a similar elbow angle. Let knees follow foot direction. Do not twist through the lower back alone. Brake at the bottom on both sides. Secure the plates.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.