Execution:

1. Setup:

   • Attach one end of a barbell to a landmine apparatus or securely place it in the corner of a room.
   • Stand with your feet slightly wider than shoulder-width apart.
   • Hold the free end of the barbell with both hands, arms fully extended in front of you. Your hands should be positioned at chest height.

2. Starting Position:

   • Keep your core tight, chest up, and back straight.
   • Slightly bend your knees to stay grounded, maintaining an athletic stance.
   • Rotate your torso and bring the barbell toward one hip, keeping your arms straight throughout the movement.

3. The Movement:

   • With control, rotate the barbell across your body in an arc to the opposite side, engaging your core and obliques to drive the motion.
   • Your hips should rotate slightly to accommodate the movement, but your arms remain locked in the extended position.
   • Continue to rotate the barbell from side to side in a continuous, controlled motion, like you’re tracing a semi-circle.

4. Breathing:

   • Inhale as you bring the barbell across your body to one side.
   • Exhale as you rotate it to the opposite side.

Key Points:

• Core Engagement: Keep your core engaged throughout the exercise. This is crucial to stabilize the movement and protect your lower back.
• Control: Avoid swinging the barbell too fast or letting momentum take over. Control the movement to maximize muscle activation.
• Foot Position: Keep your feet planted, but allow for a slight pivot at the feet and rotation at the hips to follow the direction of the barbell.
• Posture: Maintain a neutral spine with your chest up and shoulders back. Don’t hunch or slouch forward.

Muscles Worked:

• Primary: Obliques, rectus abdominis (six-pack muscles)
• Secondary: Shoulders (deltoids), hip flexors, glutes, upper back, lower back

Benefits:

• Core Strength & Stability: This exercise effectively targets the obliques and deep core muscles, helping to improve rotational strength.
• Improved Athleticism: The rotational nature of the Landmine 180 mimics movements often seen in sports like baseball, tennis, or golf.
• Full-Body Coordination: It trains coordination between the upper and lower body, enhancing overall functional fitness.
• Low-Impact Alternative: The Landmine 180 provides a way to work the core and upper body without heavy lifting or stress on the joints.

Common Mistakes:

• Leaning Forward or Backward: Avoid leaning too far in either direction. Stay balanced with your weight evenly distributed between both feet.
• Excessive Arm Movement: The arms should stay extended and not lead the movement. The rotation should come from the core and hips.
• Using Momentum: Focus on controlled, deliberate movements rather than allowing momentum to take over.

Variations:

• Landmine Russian Twists: Perform the Landmine 180 while seated on the ground for an even greater emphasis on the core.
• Single-Arm Landmine Twists: Use one hand to rotate the barbell, adding more challenge to the obliques and stabilizing muscles.

Incorporating this movement into your training routine can help build strong, functional core muscles that translate well to real-life and sports movements.Proudly