Landmine 180's

A beginner strength exercise for the abs, done with a barbell.

Main muscles: Abs
Also works: Glutes, Lower back and Shoulders
Equipment: Barbell
Level: Beginner
Type: Compound
Movement: Pull

How to do the Landmine 180's

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
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.
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.
Reverse the motion to swing the weight all the way to the opposite side.
Continue alternating the movement until the set is complete.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Landmine 180's

Questions

What muscles does the Landmine 180's work?

Mainly the abs, with the glutes, lower back and shoulders helping.

Is the Landmine 180's good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Landmine 180's?

Good alternatives that train the abs: Barbell Ab Rollout, Barbell Ab Rollout - On Knees, Barbell Rollout from Bench or Barbell Side Bend.

How many sets and reps of the Landmine 180's should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).