Exercise guide
Landmine 180
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Landmine 180 is a dynamic rotational exercise that builds explosive core power and anti-rotational stability by challenging the obliques and shoulders. It effectively integrates the upper and lower body while forcing the core to decelerate and accelerate weight through a wide arc.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Equipment
Setup
- Secure one end of a barbell in a landmine attachment or a corner, and stand facing the bar with feet shoulder-width apart.
- Grasp the end of the barbell with both hands using an interlocking grip, one hand over the other.
- Hold the bar at chest height with your arms fully extended in front of you and a slight bend in your knees.
How to do it
- Inhale and brace your core, then lower the bar in a controlled arc toward one hip while keeping your arms straight.
- Exhale forcefully and use your obliques to swing the bar back up and over to the opposite hip in a 'rainbow' motion.
- Maintain a controlled tempo, focusing on a 2-second descent and a 1-second explosive rotation.
- Continue alternating sides, ensuring your hips remain as square to the front as possible throughout the movement.
Form checklist
- Keep your arms fully extended to maximize the lever length and core engagement.
- Minimize hip rotation; the movement should primarily come from the thoracic spine and core.
- Keep your chest up and shoulders back to avoid rounding the upper spine.
- Ensure your feet remain planted and do not pivot excessively.
Pro tips
- Focus on 'pulling' the bar back up with your obliques rather than pushing with your arms to maximize core recruitment.
- Squeeze your glutes throughout the set to provide a stable base and protect your lower back from shearing forces.
- Imagine drawing the largest semi-circle possible with the end of the bar to increase the range of motion.
Make it harder
- Add a brief pause at the bottom of each arc to eliminate momentum and increase time under tension.
- Increase the speed of the 'over-the-top' phase while maintaining strict control during the descent.
Frequently asked
- What muscles does the landmine 180 work?
- The landmine 180 primarily targets the lats, rhomboids, and trapezius, and also works the abs, deltoids, erector spinae, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the landmine 180?
- The landmine 180 uses barbell.
- Is the landmine 180 good for beginners?
- The landmine 180 is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.