- Measure your hands by the markings on the bar to make sure you're even. Then throw your elbows underneath the bar.
- The bar should be set so high on your shoulders it digs into your neck a bit. Make sure to push your elbows up to the ceiling for the entire rep. To make sure you don't get too pitched forward.
- Use the squat stance you would use for a back or goblet squat. Push your hips back to initiate the squat. Break at the knees until you hit parallel depth.
- Squat back up to 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.
