- 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.
- 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.
- 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.
- 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.
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