Landmine 180

Move · Resistance Training · Movement, Typed Supps

The bar is hinged at one end, so it gets heavier the further round and the higher you take it — the hardest point is out to the side, not overhead.

Stage by stage

Set-up (Fixed pivot, variable load): Resistance changes through the arc and peaks with the weight furthest from the body, not overhead.
During the rep (Hips and thoracic spine rotate): The rear foot pivots so the hips drive rotation; the lumbar spine contributes little and should not be asked to.
On the far side (Eccentric deceleration): Arresting the bar loads the trunk rotators harder than accelerating it — the part momentum most easily steals.
Months later (Transverse-plane power): Rate of force development in rotation improves, a quality slow anti-rotation work does not train.

Muscles trained

Primary: obliques
Secondary: abs, shoulders

Intensity

6 METs (Resistance training (weight lifting, free weight, nautilus or universal), power lifting or body building, vigorous effort (Taylor Code 210)).

Time to effect

Weeks: A smoother, more controlled arc as coordination between the hips and trunk improves and the bar stops drifting off-path.
Months: Increased rotational power output, a quality strength and conditioning coaches often track as a transferable measure for throwing and swinging athletes.

Common myth

Rotational core exercises like this 'burn fat' from the obliques to carve a tighter waist. In reality: You can't spot-reduce fat from a specific muscle by training it. The landmine 180 builds genuine rotational strength and power in the obliques and trunk; any change in waist appearance comes from overall body composition change, not local fat loss.