Landmine 180 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Landmine 180 is an ab-focused exercise that primarily targets the core while engaging the obliques as secondary muscles. Using a barbell anchored in a landmine, the movement involves a controlled rotational twist of the torso from one side to the other, promoting rotational strength and stability. This exercise enhances core control, improves functional rotational power, and helps strengthen the obliques, making it effective for both athletic performance and overall core conditioning.
How to Perform
Position your feet about shoulder-width apart and grasp the barbell with both hands.
Slowly rotate your torso to the right, guiding the barbell in a smooth arc across your body.
Bring your torso back to the starting, centered position.
Rotate your torso to the left, keeping the movement steady and controlled.
Focus on engaging your abs and obliques throughout the entire range of motion, avoiding any jerky or rushed movements.
Keep your lower body stable and your core tight to maximize effectiveness and reduce strain on the spine.
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Tips
Keep your abdominal muscles actively engaged during the entire exercise to enhance results.
Perform each twist deliberately, resisting the urge to swing the barbell or rely on momentum.
Maintain steady, controlled movements to ensure the core does the work.
Focus on smooth transitions between sides to protect your spine and improve muscle activation.
How Not to Perform
Do not let your hips or lower body rotate; keep them stable throughout the movement.
Do not use your arms or shoulders to swing the barbell; avoid relying on momentum.
Do not arch or hyperextend your lower back during the twists.
Do not rush through the reps; avoid performing the movement too quickly.
Do not release tension in your core at any point; keep your abs and obliques engaged.
Do not hold the barbell too far from your body, which can strain your shoulders and reduce oblique activation.
Do not allow your feet to shift or lift; maintain a solid, shoulder-width stance.
Do not twist beyond a comfortable range of motion that compromises form or causes discomfort.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
