1. Set up the landmine apparatus by securing one end of an Olympic barbell into the landmine holder and loading the opposite end with appropriate weight plates.
2. Stand perpendicular to the bar and pick up the end with both hands using a neutral grip (palms facing each other). Step back so that you are standing on one leg, and the bar is outside the leg that you're balancing on.
3. Hinge at the hips and maintain a slight bend in your supportive knee. Hold the barbell in front of the thigh of your standing leg.
4. Keep your back straight and core tight, lean your torso forward, allowing the barbell to travel in a slight arc toward the floor. The leg opposite to the standing leg should lift behind you, maintaining straight alignment with your back for balance.
5. Lower the barbell as far as your hamstring flexibility allows without rounding your back. The aim is to feel a stretch in the hamstring of your standing leg.
6. Reverse the movement, lifting your torso back up to the starting position while lowering the elevated leg. The movement should be controlled and steady.
7. Perform all the repetitions on one leg, then switch and complete the same number of repetitions with the opposite leg.
8. Make sure to keep your movements smooth and avoid any jerking motions. Always keep the abs engaged to protect your lower back.
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Precaution: This exercise requires balance and coordination. If you're new to this movement, start with light weights or just the barbell to master the technique before adding additional weight. If balance is an issue, you may hold onto a stable object with the free hand or do the exercise without weights until you build up your balance and strength.
