GymPlan AILandmine 180's
Landmine 180's is a beginner compound barbell exercise that mainly works your abs, with help from your glutes, lower back and shoulders.
How to do the landmine 180's
- 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.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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What muscles does the landmine 180's work?
It mainly works your abs; your glutes, lower back and shoulders assist.
How many sets and reps of landmine 180's should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the landmine 180's good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.