Landmine 180 (Barbell)

Instructions

1. Load one end of a barbell into a landmine attachment, or wedge it securely in a corner.
2. Stand facing the bar with feet shoulder-width apart and knees slightly bent.
3. Clasp both hands together and grip the end of the bar. Raise the bar overhead with arms fully extended.
4. Keeping your arms straight, rotate your torso and swing the bar down and across your body in a wide arc toward your left hip.
5. Without pausing, reverse the motion and swing the bar up and across to the right side, tracing a full 180-degree arc.
6. Continue alternating from side to side for the prescribed number of repetitions.

Tips

• Keep your arms extended throughout the arc — bending the elbows reduces the rotational challenge on the obliques.
• Initiate the movement from your core and hips, not from your shoulders.
• Maintain a braced, neutral spine; avoid excessive lumbar extension at the bottom of the swing.
• Control the descent — resist the urge to let gravity yank the bar down.
• Start with a light load to groove the movement pattern before adding weight.
• A wider stance provides a more stable base during the full rotation.