- Place the bar on your traps. You may need a pad so the bar doesn't dig into your cervical spine.
- Push your hips straight back. Your knees should stay MOSTLY extended (think soft knees). Also make sure to
- Look for what feels like a stretch in your hamstrings. The stretch feeling means you're likely nearing the end of your Range of Motion without rounding your spine.
- When you feel the stretch push your hips forward until you're in a standing position.
- Position the barbell across your upper back and take a wide stance.
- Shift toward one side, bending that knee while straightening the opposite leg.
- Keep your chest raised and descend as deeply as comfortable.
- Push through the bent leg to return, then alternate sides.
- Stand beside the barbell, holding its end between your thighs.
- Step wide and bend the outside knee while straightening the opposite leg.
- Keep your chest raised and lower as deeply as comfortable.
- Push through the bent leg to return, then repeat.
- Face the landmine, holding the barbell end against your chest.
- Step wide and shift toward one side, bending that knee.
- Keep the opposite leg straight and descend as deeply as comfortable.
- Push through the bent leg to return, then alternate sides.
