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