An explosive rotational move that builds a powerful core.
Drive the rotation from your hips and core, keep your arms steady.
Swinging the landmine bar in an arc from side to side trains the core rotationally, the obliques accelerate the bar one way, then brake and reverse it, which is exactly what rotation looks like in sport. The anchored end of the bar gives the movement a fixed arc, so you can be explosive without the load flying off line. It earns its place as power training for the trunk, the fast twin of slower anti-rotation work like pallof presses.
Speed and intent. The 180 is explosive, you swing the bar through the arc and drive hard from the hips, while a controlled rotation grooves the same path slowly. Learn the slow version first, then add violence.
Keep them long and nearly straight so the bar stays on its arc and the rotation comes from your trunk and hips. Bending the elbows turns it into an arm swing and robs the core of the work.
Less than you think, the leverage of the long bar magnifies every plate. Start with an empty bar or a small plate, and only add load while the arc stays fast and your feet keep pivoting cleanly.
