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: Stand facing the landmine with feet hip-width apart and holding the end of the landmine barbell with both hands, keeping elbows bent and close to your body.
: Step backward with the right foot, lunge down, and press the landmine away from your chest.
: Push through the left heel to return to the starting position while pulling the landmine back to your chest.
: Repeat on the opposite side, alternating for the desired number of reps.

Male