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Last updated March 5, 2026
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absshoulders
Landmine 180
Rotate the barbell in a landmine from side to side in an arc. Control the movement with your core and keep arms extended.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliquesabsdeep abs / core
Secondary
front shouldersupper chestglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Alternate
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Secure one end of a barbell in a landmine attachment, mine holder, or wedged into a corner.
- Load the free end with an appropriate weight plate.
- Stand facing the anchored end with feet shoulder-width apart.
- Step 2Starting Position
- Grasp the free end of the barbell with both hands, interlocking your fingers.
- Raise the barbell to chest height with arms extended.
- Stand with a slight bend in your knees.
- Step 3Execution
- Rotate the barbell to your right side, pivoting on your left foot and bending slightly at the hips.
- Lower the bar in a controlled arc until it reaches hip level on your right side.
- Drive the bar back up through the centre and rotate to the left side in the same manner.
- Keep your arms relatively straight throughout; the rotation comes from your core and hips.
- Control the weight at all times, avoiding momentum.
- Step 4Tips
- Start light to master the rotational pattern.
- Keep your core braced throughout the entire movement.
- Pivot your feet naturally to reduce stress on your knees and lower back.
- Exhale as you drive the bar from one side to the other.