10 Best Landmine 180 Alternatives for Abs and Waist Training
If you can’t do the Landmine 180, choose movements that load rotation and anti-rotation of the obliques and transverse abdominis. Effective swaps include cable chops, Pallof presses, medicine-ball rotational throws, heavy Russian twists, or side-plank hip dips. Brace your core and initiate rotation from the ribs and obliques, not the hips.
Original Exercise: Landmine 180
How to Perform Landmine 180
- Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
- Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
- As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
- Continue this twisting motion, alternating sides, for the desired number of repetitions.
Best Landmine 180 Alternatives
1. Barbell Standing Twist
90.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
- Engage your core and keep your back straight throughout the exercise.
- Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
- Pause for a moment at the end of the twist, then slowly return to the starting position.
- Repeat the twist to the left side.
2. Double Kettlebell Windmill
87.3% MatchHow to perform this exercise
- Place a kettlebell in front of your front foot and clean and press a kettlebell overhead with your opposite arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so, so that the palm faces forward.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.
- Bending at the hip to one side, sticking your butt out, slowly lean until you can retrieve the kettlebell from the floor. Keep your eyes on the kettlebell that you hold over your head at all times.
- Pause for a second after retrieving the kettlebell from the ground and reverse the motion back to the starting position.
3. Barbell Side Bent V. 2
86.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
- Keep your back straight and core engaged throughout the exercise.
- Slowly bend your torso to the right side, lowering the barbell towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat the movement on the left side.
4. Barbell Seated Twist
84% MatchHow to perform this exercise
- Sit on a flat bench with your feet flat on the ground and your knees bent.
- Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
- Engage your core and slowly twist your torso to one side, keeping your back straight.
- Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
- Repeat the twist to the other side.
5. Band Vertical Pallof Press
80.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
- Hold the band with both hands and step away from the anchor point, creating tension in the band.
- Position yourself perpendicular to the anchor point, with your side facing the band.
- Extend your arms straight out in front of you, keeping your hands at chest height.
- Engage your core and press the band away from your chest, fully extending your arms.
6. Band Standing Twisting Crunch
79.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band around your upper back, crossing it in front of your chest.
- Hold the ends of the band with your hands, keeping your elbows bent and close to your sides.
- Engage your abs and twist your torso to one side, bringing your elbow towards the opposite knee.
- Pause for a moment, then return to the starting position.
- Repeat on the other side.
7. Advanced Kettlebell Windmill
79% MatchHow to perform this exercise
- Clean and press a kettlebell overhead with one arm.
- Keeping the kettlebell locked out at all times, push your butt out in the direction of the locked out kettlebell. Keep the non-working arm behind your back and turn your feet out at a forty-five degree angle from the arm with the kettlebell.
- Lower yourself as far as possible.
- Pause for a second and reverse the motion back to the starting position.
8. Band Horizontal Pallof Press
78.9% MatchHow to perform this exercise
- Attach the band to a sturdy anchor point at waist height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
- Bring your hands to your chest, keeping your elbows bent and close to your body.
- Engage your core and maintain a stable stance.
9. Assisted Motion Russian Twist
78.7% MatchHow to perform this exercise
- Sit on the ground with your knees bent and feet flat on the floor.
- Hold the medicine ball with both hands in front of your chest.
- Lean back slightly, engaging your abs and keeping your back straight.
- Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
- Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
10. Barbell Standing Ab Rollerout
78.6% MatchHow to perform this exercise
- Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
- Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
- Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
- Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
- Repeat for the desired number of repetitions.
Why You Might Need a Landmine 180 Alternative
You might substitute the Landmine 180 because of shoulder or lower-back pain from barbell torque, a missing landmine anchor, limited thoracic mobility, or a need for anti-rotational training. Pick exercises that replicate the same rotational torque or anti-rotation demand while reducing joint shear. For shoulder irritations, do Pallof presses with a band at chest height to lower shoulder load—brace the transverse abdominis and keep a neutral spine. For power and rate of force development, use medicine-ball rotational throws and drive rotation through the obliques and hips. For progressive overload, switch to cable chops and increase resistance in controlled increments.
How to Choose the Right Substitute
Match the substitute to the primary training goal: rotational power, anti-rotation stability, or rehab. If you want power and speed, choose medicine-ball rotational throws or cable chops and emphasize hip drive—explode through the hips while keeping the core braced. For core stability or rehab, choose Pallof presses or side-plank variations; hold the band at chest height and resist rotation with a tight transverse abdominis. Consider equipment availability, joint tolerance, and how you will progress load: cables give precise increments, medicine balls train velocity, and bodyweight options scale via lever arm. Maintain a neutral spine and initiate movement from the thoracic rotation and obliques rather than swinging with the arms.
Frequently Asked Questions
What muscles does Landmine 180 work?
The Landmine 180 primarily targets the obliques with support from the rectus abdominis and transverse abdominis for intra-abdominal pressure. It also recruits lats, glutes, and hip rotators to generate and control rotation; rotate through the thoracic spine while bracing your core to maximize oblique activation.
What is the best bodyweight alternative to Landmine 180?
A side plank with controlled hip dips is the best bodyweight alternative for anti-rotation and lateral core strength; stack your feet, lower the hips then lift using the obliques, and keep hips square. That movement trains the transverse abdominis and obliques without loading the spine.
Can I build muscle without doing Landmine 180?
Yes. You can hypertrophy the obliques and surrounding core muscles using progressive overload with cable chops, loaded Russian twists, or heavy Pallof presses—increment resistance or time under tension. Focus on slowing the eccentric, shortening the lever arm to handle more load, and bracing the core to drive consistent muscle activation.
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