Landmine 180's

A beginner strength exercise for the abs, glutes, back and shoulders, done with a barbell.

Movement guide

Landmine 180's

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell

Muscle focusAbs · Glutes · Back · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Landmine 180's demonstrated on the 3D figure

3D demoLandmine 180'sBeginner · A barbell

Beginner grade (source-assigned).

Harder option

Kettlebell Windmill demonstrated on the 3D figure

3D demoKettlebell WindmillIntermediate · A kettlebell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
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.
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.
Reverse the motion to swing the weight all the way to the opposite side.
Continue alternating the movement until the set is complete.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Glutes, Back, Shoulders.

Equipment

A barbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

Cable wood chop demonstrated on the 3D figure

3D demoCable wood chopAdvanced · A cable machine

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

One-arm medicine-ball slam demonstrated on the 3D figure

3D demoOne-arm medicine-ball slamIntermediate · Medicine ball

Overhead carry (waiter's walk) demonstrated on the 3D figure

3D demoOverhead carry (waiter's walk)Intermediate · A dumbbell + A kettlebell

Pallof press demonstrated on the 3D figure

3D demoPallof pressIntermediate · A cable machine

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Questions people ask

What muscles does the Landmine 180's work?

Mainly the abs, with help from the glutes, back and shoulders.

What equipment do I need for the Landmine 180's?

A barbell.

Is the Landmine 180's good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Kettlebell Windmill.

How do I make the Landmine 180's harder?

Progress to the Kettlebell Windmill, or add load, range or slower lowering once your form is solid.