- Stand in front of the landmine with your feet shoulder-width apart and your knees slightly bent. Grasp the landmine barbell with one hand, palm facing in, and bring it to shoulder height with your elbow tucked beneath your hand.
- Dip your body slightly then drive up through the ground to generate momentum as your extend your arm fully upwards. Pause briefly at the top of the rep, then lower the weight back down to the starting position with control.
- Repeat for the desired number of reps on one side before switching sides.
- Stand in front of the landmine with your feet shoulder-width apart and your knees slightly bent. Grasp the landmine barbell with one hand, palm facing in, and bring it to shoulder height with your elbow tucked beneath your hand.
- Press the barbell overhead by extending your arm fully, pushing the weight upward. Keep your core engaged, your back straight, and your shoulder down throughout the movement. Pause briefly at the top of the movement with your arm fully extended overhead. Slowly lower the barbell back to the starting position at shoulder height with control.
- Repeat for the desired number of reps on one side before switching sides.
- Sit on the ground facing the landmine with your legs spread. Hold the end of the bar in one hand in front of that shoulder with your palm facing across your body.
- While keeping your torso tall and your core braced, drive the bar upwards until your arm is fully extended, leaning forward slightly for full range of motion in the shoulder joint. Lower the bar back down to the starting position with control.
- Repeat for desired number of reps on one side, then switch sides.
- Sit on the ground facing the landmine with your legs spread. Hold the end of the bar in both hands in front of your chest with your palms facing each other.
- While keeping your torso tall and core brace, drive the end of the bar upward until your arms are fully extended. Lean forward slightly for full range of motion in the shoulder joints. Lower the bar back down to the starting position.
- Repeat for desired number of reps.
