Set-up: Insert one end of the barbell into a landmine base or corner of the wall. You can place a designated weight on the barbell sleeve (depending on the barbell weight and your performance level; can start with 5-10lbs and reassess). Make sure you grip bar with neutral wrists, you do not want your wrists bending backwards during the motion. Grip bar at chest height with both hands. You want to start in a standing position with feet shoulder width apart.
Movement: From a standing position and while holding the barbell in front of your chest with both hands, squeeze your butt and keep your core tight as you go into a squat position and then rise back up to standing. Make sure your weight is more through your heels rather than toes and your knees should remain behind your toes throughout the squat motion. When you achieve a standing position, you can either go right back into a squat or perform a double arm overhead press to make the exercise more challenging. If performing an overhead press, make sure to straighten both arms out fully and then return arms to your chest.
Emphasis: Utilize gluteal muscles and squeeze your butt/engage hamstrings muscles when going from squat position to standing. Make sure to keep core muscles engaged during the motion to ensure neutral spine position; do so by drawing belly button in towards spine and while making sure to not hold your breath.
