DEAD LANDMINE

To do the dead landmine, load one end of a barbell with weight and place the opposite and empty end of the barbell on the floor, or in a grappler/landmine stand. Stand facing the loaded end of the barbell with the weight plate in between your feet and your left foot closer to the end of the barbell. Squat down and grab the barbell using an underhand grip with your left hand and an overhand grip on the right. Extend at the hips and knees to drive the weighted end of the barbell off the floor. As the weight passes your hips use your arms to continue lifting the bar as you pivot your feet to swing the end of the bar across your chest and towards your right side. As the bar reaches chest level in front of you swap your hand position so that your right hand is using an underhand grip and is closest to your chest and your left hand is using an overhand grip. Continue pivoting your feet as you lower the bar to the floor on the right side. Once the barbell touches the floor, repeat on the right side to swing it over to the left side and repeat for the prescribed time interval.

Anchor your band to a low setting, grab the handles, and face sideways to the anchor point. Start in a standing position holding the handles next to each other down by your hip on the anchored side. Make sure there's tension on the band at the beginning of the rep. In a strong, powerful movement, lift the handles up and across your body while twisting your torso away from the anchor point. At the top of the rep, your arms should be extended overhead with your torso facing away from the anchor point. Complete all reps on that side, then switch sides.Tips: If you're doing band deadlines for Tabata intervals, alternate sides every other set, switching your setup quickly during each 10-second rest period. By the end of the Tabata, you should have done each side four times for a total of eight cycles through.