START POSITION
- 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
MOVEMENT
- 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
GENERAL POINTERS
- Brace the core tightly to resist extension and rotation
- Press straight out, not across your body
