Landmine 180
The point of Landmine 180 is midsection control under load; heavy bilateral barbell loading is how it gets there.
How to do Landmine 180
- 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.
Landmine 180 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Landmine 180 Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Landmine 180
Swap Landmine 180 For
Landmine 180 — Frequently Asked Questions
How do you do the Landmine 180?
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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Landmine 180 work?
The Landmine 180 primarily targets the abs. It is classified as a core exercise and is performed with a barbell.
How many sets and reps of the Landmine 180 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Landmine 180 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Landmine 180?
Try the Weighted Decline Sit-up, Flexion Leg Sit Up (bent Knee) or the Lever Seated Crunch V. 2. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
