- Stand in front of the landmine with your feet hip-width apart and your back straight. Grasp the landmine barbell with one hand, holding it at at your side with your palm facing in towards your leg.
- Take a step backward with your foot on the same side that you're holding the barbell, lowering your body into a lunge position. Bend both knees to lower your body down until your front thigh is parallel to the ground, or as low as your flexibility allows. Keep your torso upright, your chest lifted, and your core engaged throughout the movement.
- Push through the heel of your front foot to return to the starting position. Repeat for desired number of reps before switching sides.
- Stand facing the landmine attachment while holding the end of the bar with one hand at your shoulder on the same side with your elbow tucked to your body underneath your wrist.
- Step back with the leg on the same side that you are holding the bar on and with control lower yourself down into a lunge position while keeping your core engaged and torso tall, then drive through your front heel as you step back to the starting position.
- Once your feet are back in the starting position, drive the bar up overhead until your arm is fully extended, then lower the bar back down to the starting position.
- Repeated for the desired number of reps, then switch sides.
- Stand perpendicularly to the barbell with the end of the bar in front of your feet. Squat down and hold the end of the bar with your hand closer to the landmine attachment with your palm facing your body.
- Drive your feet into the ground to start the motion. As your legs fully extend, pull the bar upwards with your hand and start to rotate your torso in towards the landmine attachment. As you do so, bring your other hand up to the bar and switch your grip. Press through the bar to extend your arm all the way upright, pivoting your back foot to allow for more trunk rotation.
- Perform the movement in reverse to return to the starting position. Repeat for desired number of reps before switching sides.
- Hold the end of the bar in a goblet position.
- Push your hips back and break at the knees.
- Reach at least parallel with the ground before pushing through your heels back to the starting position.
