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). You should start by being parallel to the bar, squat position with feet slightly further than shoulder width part and neutral spine, one hand on the bar with an overhand grip. Grip the bar with the inner hand. Make sure you grip bar with neutral wrist, you do not want your wrist bending backwards during the motion.
Movement: Starting in the squat position with overhand closed grip on bar, squeeze glutes and hamstrings to allow yourself to achieve a standing position. While transitioning to standing, you will begin bending barbell up with your inner arm. When the barbell is between waist and chest height, you will transfer the bar to your other hand. To do so, you will rotate your hips and push off of your back leg. Once you transfer the bar to the opposite hand, you will keep you core/glutes engage to stabilize your lower body and you push into an overhead press. The press will be upwards and diagonal until your elbow is locked out into full extension. As you come back to the start position, you will rotate your hips and transfer the barbell back to your starting hand as you squat the barbell back down to the starting position.
Emphasis: Power and strengthening are the focus here. You want to use your legs initially to power the barbell up especially with a rotational force in your hips when switching hands. Most of the power will come from your back leg as you switch hands, rotate the hips, and press the bar overhead. The exercise ends with a single arm overhead shoulder press. Engage core throughout exercise to encourage neutral spine, do so by drawing belly button in towards your spine.
