Landmine 180

준비 자세

1. 01Anchor a barbell in a landmine sleeve or a secure corner.
2. 02Load the free end lightly and stand facing the anchor point.
3. 03Hold the end of the bar with both hands at arms length near one hip.
4. 04Set feet just wider than shoulder width with soft knees.

수행

1. 01Drive through the hips to swing the bar up and across in an arc.
2. 02Pivot the trailing foot as the torso rotates with the bar.
3. 03Catch the bar at the opposite hip, absorbing with the hips.
4. 04Reverse the arc back to the start side and keep alternating.

체크포인트

• -Rotation comes from the hips and feet, not the lower back alone.
• -Arms stay long; they guide the bar rather than muscle it.
• -The rear foot pivots on each rep so knees stay safe.
• -The bar decelerates under control at each hip, never crashing.

흔한 실수

• -Keeping the feet planted and torquing the lumbar spine.
• -Bending the elbows and turning it into an arm lift.
• -Loading too heavy to keep the arc fast and smooth.
• -Letting the bar yank the shoulders forward at the catch.