• Place one end of a barbell in a landmine or securely into a corner, grabbing the opposite end with one arm
  • Start with your elbow by your side and your hand up near your shoulder
  • Stand with your feet shoulder-width apart
  • Brace your core


  • Drop your hips back and down into a 1/5 and 1/4 squat
  • Immediately explode back up through the starting position
  • As the hips fully extend, press your arm straight up and out toward the ceiling
  • Arms, hips and knees fully extended
  • Lower the bar down to the starting position and repeat for specified number of repetitions


  • Brace the core tightly to resist extension and rotation
  • Press straight out, not across your body
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