Landmine 180's
a.k.a. Russian Twist
Differentiation: Mechanics
This variation of a Side Abs exercise is unique. Here is how: you use a landmine and an Olympic bar. Using this equipment combination lessens the need to balance any weight, (like you would need to do when performing a Spell Caster, which uses dumbbells). Avoiding the need to balance allows you to focus on targeting and developing your oblique muscles.
Starting Position
To get into starting position, do this...
1) Locate a landmine.
2) Obtain an Olympic bar.
3) Insert the end of the Olympic bar into the landmine to keep it stable (or in the corner of a room.
4) Load the plate onto the other end of the bar.
5) Stand facing the end of the bar.
6) Place your feet wide apart.
7) Grasp the end of the bar with both hands and elevate the bar.
8) ...and fully extend your arms downward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Swing the end of the bar up to shoulder level...
3) ...and then down to the opposite side of your body, using an arc movement.
4) Then, immediately swing the bar to the starting position.
5) Continue reps until you have completed a full set, alternating swinging the bar from side to side for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your arms fully extended and straight.
Be sure to use your core to move your body instead of moving the weight with your arms. Keeping the resistance to your core will ensure that this exercise offers the most beneficial effects.
Gear Advice
To perform this exercise, you will need a landmine to hold the bar. Few gyms offer these, so we have listed a link below to a Heavy Duty Landmine made by Total Body Crossfit - which you can order from Amazon dot com. You take this with you to the gym or also invest in buying an Olympic Bar - so you can perform this exercise at home. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Duty Landmine Total Body Crossfit Workout Core Trainer T Bar Row | $34.93 | |
| Weightlifting Belt | $17.61 | |
| Heavy Leather weight lifting straps | $18.99 |
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Tip
This exercise is more effective when you perform a slow and controlled motion to engage your core.