Landmine 180
Description
The landmine 180 is a rotational core exercise where you grip the end of a landmine barbell with both hands and sweep it from one side of your body to the other in a 180-degree arc over your head. It builds explosive rotational core power and shoulder mobility.
Equipment Required
Landmine 180 Instructions
- Set up a landmine. Grip the end of the bar with both hands at chest level.
- Stand with feet shoulder-width apart. Extend your arms.
- Lift the bar overhead and to one side of your body.
- Sweep the bar in an arc over your head to the other side of your body.
- Use your hips and core to power the rotation — not just your arms.
- Continue alternating sides in a sweeping rhythm.
- Maintain straight arms (slight elbow bend) throughout the arc.
- Use moderate weight. Aim for 8 to 12 sweeps per side.
Landmine 180 Form & Visual
Landmine 180 Benefits
- Builds explosive rotational core power
- Develops shoulder mobility under load
- Trains hip-to-shoulder force transfer
- Engaging full-body exercise
- Useful for rotational athletes
- Builds anti-extension and rotational strength
Landmine 180 Muscles Worked
- Obliques (heavy)
- Anterior and lateral deltoid
- Core (heavy)
- Hip rotators
- Gluteus maximus
- Forearms and grip
Landmine 180 Variations & Alternatives
- Cable Woodchop
- Cable Judo Flip
- Med Ball Rotational Throw
- Landmine Twist
- Russian Twist
