FitCi
Landmine 180's is a compound exercise targeting the core: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, glutes. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Anchor one end of a barbell in a landmine attachment or a corner
- Hold the other end with both hands at shoulder height, arms extended
- Brace your core and carry the bar in a wide arc from one side to the other
- Let your back foot pivot as the bar changes sides
- Keep swinging between the two sides at a controlled tempo
Coaching tip
Let the rotational power come from the hips and torso; pivot your feet along with the bar.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.