Landmine Sitting 180s

Muscles worked

Setup

1. Secure one end of a barbell in a landmine attachment and sit at the end of a flat bench facing the bar.
2. Plant your feet firmly on the floor, wider than shoulder-width, to create a stable base.
3. Grip the end of the barbell with both hands using an interlocked or stacked grip at chest height.
4. Sit tall with a neutral spine, engaging your core and leaning back slightly to create tension.

How to do it

1. Inhale to brace your core, then lower the barbell in a controlled arc toward your right hip while keeping your arms nearly straight.
2. Exhale forcefully as you use your obliques and shoulders to rotate the bar up and over to the left hip.
3. Move the bar in a smooth 'rainbow' arc, maintaining a tempo of 2 seconds down and 1 second for the rotation.
4. Continue alternating sides, ensuring the movement is driven by the torso rather than just the arms.

Form checklist

• Keep your chest up and avoid rounding your lower back during the rotation.
• Ensure your hips remain glued to the bench; do not let your glutes lift or slide.
• Follow the bar with your gaze to encourage natural thoracic rotation.
• Maintain a slight bend in the elbows to keep the tension on the muscles rather than the joints.

Pro tips

• Focus on 'pulling' the bar back up using the oblique opposite to the side you are lowering toward.
• Pause for a half-second at the bottom of each arc to kill momentum and force the core to restart the movement.
• Keep your shoulders depressed (away from ears) to maximize deltoid stability and prevent neck strain.

Make it harder

• Lift your feet 2-3 inches off the floor into a V-sit position to remove the lower body's stability.
• Increase the range of motion by attempting to bring the bar lower toward the side of the bench while maintaining a flat back.

Frequently asked

What muscles does the landmine sitting 180s work?

The landmine sitting 180s primarily targets the deltoids, lats, and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the landmine sitting 180s?

The landmine sitting 180s uses barbell.

Is the landmine sitting 180s good for beginners?

The landmine sitting 180s is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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