Landmine 180

How to do it

1. Wedge one end of a barbell into a landmine attachment or a corner and load the other end lightly.
2. Stand facing the bar and take the loaded end in both hands, arms extended in front of you at roughly shoulder height.
3. Set your feet a little wider than shoulder-width and brace your stomach.
4. Keeping your arms straight, rotate your torso and sweep the bar down and across toward one hip.
5. Let your back foot pivot so the hips turn with the torso rather than the rotation being forced into the spine.
6. Sweep the bar back up through the middle and down toward the other hip. That is one repetition.

Common mistakes

• Using the arms to swing the bar. The rotation comes from the trunk; the arms hold the bar out at a fixed distance.
• Loading it heavily. The bar is at the end of a long lever and the resistance builds fast — this works at weights that look small on a barbell.
• Blocking the hips. Letting the feet pivot lets the hips rotate with the torso, which is what the movement looks like outside a gym.
• Dropping the bar at the bottom of the arc and catching it. The arc should be controlled at both ends, and the deceleration is a large part of the work.

Muscles worked

Primary

• Abs
• Obliques

Secondary

• Glutes
• Spinal Erectors
• Shoulders