Landmine 180'sMuscles Worked
Landmine 180s work your abs, especially the obliques, as you rotate a barbell from hip to hip and brake it at each end, while your glutes and lower back steady your hips and spine and your shoulders keep your arms extended. Straight arms make it a loaded rotation drill.
PrimaryAbs
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound
- Force
- Pull
How to do it
- Wedge one end of a barbell into a landmine or a corner and load the other end with a weight you can control.
- Stand facing the bar in a wide stance, lift the loaded end, and hold it out in front of your chest with both hands and straight arms.
- Brace your abs and rotate your trunk and hips together to swing the bar down in an arc toward one hip.
- Stop under control, then reverse the arc through the middle and down toward the other hip.
- Keep your arms straight and continue alternating sides until the set is done.
Form tips
- Let your hips and feet pivot with the bar so the rotation is shared, rather than twisting only through your lower back.
- Slow the bar down as it reaches each side, because controlling the stop is a big part of the exercise.
- Start light, since the long arc of the bar puts a lot of leverage on your shoulders and trunk.
Why it made the list
No. 11 of 13
Best Ab Exercises
Rotational core exercise with a barbell. Trains the obliques under load with a functional movement pattern.
More ab exercises
See it on your own body map
Log your Landmine 180's sets in KasMaker and watch your abs, glutes, lower back, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
