Abs
Landmine 180
The Landmine 180 is a strength exercise with a landmine for your abs. Share of the load in the Zulta muscle model: obliques 46%, upper abs 11% and lower abs 9%.
How to do it
- Set one end of a barbell in a landmine and stand facing it, feet wider than shoulder-width.
- Hold the loose end of the bar with both hands, arms extended in front of the chest.
- Rotate the torso and hips to lower the bar in an arc down to one hip.
- Drive it back up through the middle and down to the other hip.
- Keep alternating sides with smooth, controlled arcs.
Tips
- Pivot the feet with the hips so the knees and lower back are not twisted.
- Keep the arms nearly straight to use the full lever.
Common mistakes
- Bending the elbows and lifting the bar with the arms.
- Keeping the feet planted so the spine does all the twisting.
- Letting the bar fall to the side too fast.
Muscles worked by the Landmine 180
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Swinging the bar end from hip to hip. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.
Landmine 180 alternatives
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Frequently asked questions
What muscles does the Landmine 180 work?
Mainly the obliques. The upper abs, lower abs and front delts assist.
Is the Landmine 180 good for beginners?
The Landmine 180 is rated intermediate. If you are new, learn the Cable Woodchop first and build up from there.
What is a good alternative to the Landmine 180?
For example the Landmine Rotation, Cable Woodchop and Horizontal Cable Woodchop. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.