- 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.
- Start sitting on the ground facing the landmine attachment with your legs open for stability while holding the end of the bar in a neutral grip with your hand resting at your shoulder and your elbow beneath your wrist.
- Leaning forward slightly, press the bar up into the air until your arm is fully extended. At the top of the movement, switch which hand is holding the end of the bar and lower the bar back down to the opposite shoulder. Perform again to return the bar to the starting position.
- Repeat for the desired number of reps.
- Stand facing the landmine, holding the end of the bar in both hands with your palms facing each other.
- Extend your arms upward, pressing the end of the bar up overhead. Pause at the top of the movement, then lower the bar with control back to the starting position.
- Repeat for the desired number of reps.
