Animated GIF · Available via API
gif_boxLandmine 180
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
isolation
Cal/min
7.3
Force
push
Landmine 180 is a intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Obliques and Quadriceps.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
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.
Continue this twisting motion, alternating sides, for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Abs — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Landmine 180 is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Waist movements first. It fits well in programs focused on strength training and pairs naturally with other Waist movements in a balanced routine.
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