Landmine 180's

A rotational core exercise using a landmine bar that alternates side-to-side swings to strengthen obliques and spinal rotators.

Instructions

1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
2. 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.
3. 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.
4. Reverse the motion to swing the weight all the way to the opposite side.
5. Continue alternating the movement until the set is complete.
6. Allow the bar to move naturally in an arc, following the direction of your core rotation.
7. Maintain an upright posture and stable base throughout.

Tips

• Keep your arms relatively straight throughout the movement to maximize rotational challenge.
• Engage your core before rotating to maintain stability.
• Perform the movement with controlled speed rather than explosive momentum.
• Take a wide stance to maintain stability as you rotate.
• Focus on rotating from your core, not just moving your arms.
• Start with lighter weight to master the movement pattern before progressing.