Landmine 180's

Also called landmine 180, landmine rainbow and landmine twist.

Works

Abs, plus glutes, lower back and shoulders

Equipment

Barbell

Level

Beginner

Type

Compound

How to do it

Setup. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

1. 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.
2. 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.
3. Reverse the motion to swing the weight all the way to the opposite side.
4. Continue alternating the movement until the set is complete.

Cues

• Arms straight, bar at shoulder height.
• Rotate the hips and trunk.
• Arc down to one hip.
• Pivot the feet as you turn.

Common mistakes

• Bending the elbows.
• Twisting only through the low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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