Gript
EN
Download on the App StoreGet it on Google Play

Landmine 180

IntermediateBarbellOther equipment

Hold the free end of a barbell set in a landmine and rotate your torso to sweep the bar through a controlled arc, using the abdominals to drive the movement.

How to do the Landmine 180#

  1. Anchor one end of the barbell in a landmine and grasp the free end with both hands at chest level.
  2. Stand with feet roughly shoulder-width apart and draw your ribs down to brace the abdominals.
  3. Initiate the movement by rotating your torso and hips, sweeping the bar out to the side in a controlled arc.
  4. Pause briefly at the end of the arc with arms extended, maintaining a tight core.
  5. Reverse the motion slowly to return the bar to the start while keeping the abdominals engaged.

Muscles worked#

Track the Landmine 180 in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

Download on the App StoreGet it on Google Play
4.7 average ratingLoved worldwide

You're already in Gript

Everything on this page is also available inside the app — this article opens from Help, and the calculators live under Tools.

Plan your sets

Frequently asked questions#

What muscles does the Landmine 180 work?

The Landmine 180 primarily works the obliques, abs. The front delts, side delts, lower back, lats assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the front delts, side delts, lower back, lats, lighten the load and slow the lowering phase.

What equipment do I need for the Landmine 180?

The Landmine 180 needs the following: Barbell, Other equipment. Nothing beyond that is required to run the movement as described above.

Is the Landmine 180 suitable for beginners?

Not as one of your first exercises. The Landmine 180 is rated intermediate, so it suits lifters who already have a few months of consistent training behind them. Build the pattern on an easier variation first, then come back to it.

What are good alternatives to the Landmine 180?

Human Flag, Air Bike, Bicycle Crunch all train the same primary muscles as the Landmine 180. Pick whichever one matches the equipment in front of you.

Similar exercises

Human FlagOther equipmentAir BikeBodyweightBicycle CrunchBodyweightBicycle Crunch Raised LegsBodyweightCable TwistCableCopenhagen PlankBenchCross Body CrunchBodyweightElbow to KneeBodyweightHanging Windshield WiperPull-up barHeel TapsBodyweightKettlebell Turkish Get UpKettlebellOblique CrunchBodyweight

Explore exercises