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Instructions
- Stand with feet shoulder-width apart facing the landmine setup.
- Grasp the end of the barbell with both hands and extend your arms in front of you.
- Rotate your torso and arms to one side while pivoting your feet.
- Bring the barbell in an arc from one side to the other, maintaining control.
- Continue the movement smoothly for the desired repetitions.
Technical Tips
- Engage your core throughout the movement.
- Do not overextend or twist your lower back excessively.
- Maintain slight knee bend for balance and stability.
Breathing Tips
- Inhale as you prepare in the center position.
- Exhale as you rotate the barbell to each side.
Medical restrictions
- Lower back injuries
- Spinal disc herniation
- Severe hip mobility limitations
Description
The Landmine 180's is an effective rotational exercise performed using a barbell anchored in a landmine setup. It is designed to build rotational core strength, enhance power transfer, and improve stability across the entire torso. By rotating the barbell from side to side in a controlled arc, this movement mimics functional rotational patterns used in sports and daily activities, making it ideal for athletes, functional training, and general fitness programs. It also helps develop balance, coordination, and anti-rotational strength, which protects the lower back and enhances performance in other lifts. This exercise can be adjusted for load and speed, making it suitable for both hypertrophy and explosive power phases within programming.