Landmine 180's
How to do the Landmine 180's
- 1
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 2
Raise 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
Perform 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
Reverse the motion to swing the weight all the way to the opposite side.
- 5
Continue alternating the movement until the set is complete.
How to program the Landmine 180's
Sets and reps
As a compound movement, the Landmine 180's responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Landmine 180's is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Landmine 180's work?
The Landmine 180's primarily targets the Abdominals. It also recruits the Glutes, Lower Back, Shoulders as supporting muscles.
What equipment do I need for the Landmine 180's?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Landmine 180's should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
