1 - Set up a barbell in a landmine attachment or secure one end in a corner with a towel to protect the wall.
2 - Stand facing the free end of the barbell with your feet shoulder-width apart, toes slightly turned out.
3 - Grip the free end of the barbell with both hands at chest height, elbows pointing forward and down, keeping your core braced.
4 - Descend into a squat by pushing your hips back and bending your knees, lowering until your thighs are parallel to the floor while keeping the barbell close to your chest.
5 - Explosively drive through your heels to stand up, simultaneously pressing the barbell upward and forward in one fluid motion until your arms are fully extended overhead.
6 - Lower the barbell back to chest height in a controlled manner as you begin the next squat repetition.
7 - Repeat for the desired number of repetitions, maintaining a neutral spine and controlled breathing throughout.
