This exercise involves holding a weight or kettlebell at chest height, squatting down onto one leg while keeping the other leg straight and lifted off the ground, and then pressing the weight overhead as you stand back up. It is a challenging full-body exercise that targets the legs, core, and shoulders.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including legs, shoulders, and core
- Improves overall strength and power
- Increases cardiovascular endurance
- Improves balance and stability
- Can be modified for different fitness levels and abilities
- Can be done with minimal equipment
- Can be incorporated into a full body workout routine
How to perform
- Start by placing a barbell in a landmine attachment or in a corner of a room.
- Load the barbell with an appropriate weight for your fitness level.
- Stand facing the barbell with your feet shoulder-width apart.
- Grab the end of the barbell with both hands and lift it up to your chest.
- Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you stand back up, press the barbell overhead, extending your arms fully.
- Lower the barbell back down to your chest as you squat down again.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Shoulder
Primary
Triceps
Primary
Abs
Tertiary