Landmine 180

The landmine 180 is a rotational core exercise performed with a barbell anchored at one end. It targets the abs and obliques, requiring the lifter to swing the barbell in an arc from side to side, engaging the core, hips, and legs for stability and power.

Quick Facts

How to Do Landmine 180

Follow these step-by-step instructions to perform Landmine 180 with proper form and technique.

1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

Muscles Worked

Understanding which muscles Landmine 180 targets helps you integrate it effectively into your training program.

Benefits of Landmine 180

Incorporating Landmine 180 into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Abs Development: Landmine 180 directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Obliques and Quadriceps, providing additional training stimulus without extra exercises.
• Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
• Functional Strength: Strength exercises like Landmine 180 build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Landmine 180 safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Landmine 180, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Landmine 180, track these metrics during your workouts: