- Weight plates (optional, depending on your strength level)
1. Positioning:
- Stand with your feet shoulder-width apart, facing the landmine.
- Bend your knees slightly and lower your hips to grip the barbell. Your hands should be about shoulder-width apart.
- Keep your back straight and your chest lifted.
2. Starting Position:
- Your shoulders should be slightly in front of your hips.
- Grip the barbell with both hands, ensuring a firm hold.
3. Movement:
- Engage your core and push through your heels as you lift the barbell.
- Extend your hips and knees simultaneously to stand up straight.
- Keep the barbell close to your body as you lift, maintaining a straight back.
- At the top of the movement, your body should be fully extended, standing upright.
4. Lowering:
- To lower the barbell, hinge at your hips and bend your knees.
- Keep your back straight and the barbell close to your body as you lower it back to the starting position.
- Stop at about knee level before returning to the starting position.
5. Repetitions:
- Perform 8-12 repetitions, resting as needed between sets.
Tips:
- Start with lighter weights to practice your form before progressing.
- Focus on controlled movements; avoid using momentum.
- Ensure you maintain a neutral back throughout the exercise.
