Primary Muscle Group: Back


Start off by securing a barbell into a landmine, if the landmine is unavailable, place the barbell against the wall and place two dumbbells at the end of the bar to hold it in place, or in a secure corner.  Start off by raising the bar, the easiest way is to squat down and bring the weight up to the front of your chest.  Start off with a wider than shoulder width stance.  Keeping your knees slightly bent and your back straight, press the weight up with one hand.  Now slowly bring the weight back to the starting position.