Single-Arm Thruster – Landmine

  1. Start by placing a barbell into a landmine attachment or securely anchor it into a corner.
  2. Stand with feet shoulder-width apart, holding the unattached end of the barbell with one hand at shoulder height. This is your starting position.
  3. Perform a squat by pushing your hips back, keeping your chest up, and bending your knees until your thighs are parallel to the floor.
  4. Explode upward from the squat position, using leg drive to assist in pressing the barbell overhead.
  5. Extend your arm fully overhead while keeping the opposite arm by your side for balance.
  6. Slowly lower the barbell back to shoulder height, controlling the descent, returning to the starting position.
  7. Repeat for the desired number of repetitions, then switch to the other arm.

Primary Muscles

  • Glute
  • Quad
  • Shoulder - Front

Secondary Muscles

  • Abdominal
  • Lat
  • Oblique
  • Tricep

Results

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Date Reps Resis. RPE

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