Landmine 180
Also known as: landmine rotation, landmine rotations, landmine 180s, landmine twist, landmine twists, landmine core rotation
- Secondary muscles
- Obliques, Quads
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Anchoring one end of a barbell in a landmine gives the bar a fixed arc, so you can swing the free end from hip to hip with genuine power while the anchor keeps the path predictable. Load on the sleeve stays modest; the goal is a fast, athletic 180-degree sweep, not a grinding twist.
How to do the Landmine 180
- Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
- Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
- As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
- Continue this twisting motion, alternating sides, for the desired number of repetitions.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Landmine 180 work?
The Landmine 180 primarily works the abs. It also involves the obliques and quads, which assist the movement and stabilise the joints.
Is the Landmine 180 good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Landmine 180 with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Landmine 180?
If you cannot do the Landmine 180, try the Russian Twist, the Crab Toe Touch or the Barbell Seated Twist. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Landmine 180, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.