Landmine 180's

Landmine 180's is a beginner-level compound in the strength category that primarily works the abs. It also recruits the glutes, lower back and shoulders. It is performed with barbell.

How to do it

1. 1Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
2. 2Raise 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. 3Perform 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. 4Reverse the motion to swing the weight all the way to the opposite side.
5. 5Continue alternating the movement until the set is complete.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.