10 Best Landmine 180's Alternatives for No-Barbell Training
If you can't perform Landmine 180's, use movements that produce similar rotational torque and oblique loading. Effective swaps include cable woodchops, medicine-ball Russian twists, Pallof press with rotation, single-arm cable chops, and standing dumbbell twists. Cue: brace your core, hinge slightly at the hips, and rotate from the thoracic spine while keeping the lumbar spine neutral.
Original Exercise: Landmine 180's
How to Perform Landmine 180's
- Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
- Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
- Reverse the motion to swing the weight all the way to the opposite side.
- Continue alternating the movement until the set is complete.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Landmine 180's Alternatives
1. 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.
2. Assisted Motion Russian Twist
85.7% 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.
3. Barbell Standing Twist
83.4% 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.
4. Barbell Side Bend
82% MatchHow to perform this exercise
- Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
- While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
- Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
- Repeat for the recommended amount of repetitions.
5. Crab Twist Toe Touch
81.2% MatchHow to perform this exercise
- Start by sitting on the ground with your knees bent and feet flat on the floor.
- Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
- Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
6. Double Kettlebell Windmill
80.3% 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.
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. Barbell Seated Twist
77% 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.
9. Dumbbell Palm Rotational Bent Over Row
75.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Bend forward at the hips, keeping your back straight and your knees slightly bent.
- Let your arms hang straight down, palms facing your body.
- Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- As you pull the dumbbells up, rotate your palms so they face away from your body.
10. Cable Palm Rotational Row
75% MatchHow to perform this exercise
- Attach a handle to a cable machine at waist height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handle with an overhand grip, palms facing down.
- Step back to create tension on the cable, keeping your back straight and knees slightly bent.
- Pull the handle towards your body, rotating your palms to face upwards as you do so.
Why You Might Need a Landmine 180's Alternative
You might substitute Landmine 180's because you lack a landmine setup, have shoulder or low-back pain, or want a different loading pattern. Rotational exercises load the obliques, transverse abdominis and the thoracic spine differently; some moves emphasize dynamic torque (woodchops, medicine-ball throws) while others stress anti-rotation stability (Pallof press). Choose a swap that preserves the intended stimulus: for power, use explosive medicine-ball chops and cue an aggressive hip drive; for stability, use slow Pallof presses and cue full core bracing with no lumbar rotation.
How to Choose the Right Substitute
Prioritize the movement pattern and the tissues you want to train. If your goal is rotational power, select dynamic chops or med-ball throws and focus on hip drive and rapid thoracic rotation. For core stability and hypertrophy, choose anti-rotation variants (Pallof press) or slow controlled Russian twists and focus on sustained tension in the obliques and transverse abdominis. Account for equipment, shoulder or back limitations, and progressive overload—use cable load, added mass, or increased tempo to progress. Cue: maintain a neutral pelvis and initiate movement from the ribs/upper back, not the lumbar spine.
Frequently Asked Questions
What muscles does Landmine 180's work?
Landmine 180's primarily load the obliques and rectus abdominis through rotation and anti-flexion. They also recruit the transverse abdominis for intra-abdominal pressure and the thoracic spine for rotational range; the lats and glutes act as stabilizers. Cue: brace and exhale on rotation to maintain intra-abdominal tension.
What is the best bodyweight alternative to Landmine 180's?
A weighted-feel bodyweight alternative is the Russian twist (feet elevated) to emphasize oblique torque without equipment. Sit at a 45-degree lean, brace hard, and rotate from the thoracic spine while keeping the lumbar spine neutral; slow controlled reps improve tension and muscle activation.
Can I build muscle without doing Landmine 180's?
Yes. You can build oblique and core muscle by using progressive overload across rotational and anti-rotation exercises—cable woodchops, Pallof presses, weighted Russian twists, and med-ball throws all stimulate hypertrophy when load, volume, or tempo increase. Cue: track load and maintain full core bracing to maximize muscle recruitment.
More Exercise Alternatives
Find Alternatives for Any Exercise
Use our free tool to discover the best substitute exercises based on your available equipment and goals.
Try the Exercise Substitution Finder →