- Stand facing the bar in a split stance with one leg forward and bent and the other back and straight. Hold the bar in the hand on the side of the leg that is back with the end of the bar at your shoulder with your elbow tucked beneath your hand.
- Drive the bar upwards until your arm is fully extended. Pause briefly before lowering the end of the bar back down to the starting position with control.
- Repeat for the desired number of reps 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.
- 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.
- Starting lying on your back perpendicularly to the barbell while holding the end of the bar in your hand that is further away from the landmine attachment. Your elbow should be rest on the ground at a 45 to 60 degree angle from your torso, with your wrist stacked over your elbow.
- Drive the end of the bar upwards, squeezing your chest at the top of the movement. Lower the bar back down until your elbow gently touches the ground.
- Repeat for the desired number of reps on one side before switching sides.
