Every superhero has an origin story that explains their extraordinary abilities. You might not wear a cape, but your power has a genesis, too: the hard work you put in at the gym.
Explosive multi-joint movements are the most reliable way to build power according to Don Saladino, the superhero trainer responsible for the comic book physiques of Ryan Reynolds and Sebastian Stan. The landmine squat to press is one of his go-to exercises, since it allows you to hone your explosiveness in a safer manner than other moves.
"You work your legs, core and shoulders, but with a fairly safe tool, to allow the practitioner to add more weight without the risk of becoming too unstable overhead," Saladino said. "The landmine decreases the risk of a shoulder impingement by not pressing directly overhead, but in a slight angle forward."
To perform the landmine press reach and row, you'll need a landmine station. If your gym doesn't have one, stick a barbell in a corner, using a towel to protect the wall.
- Grab the end of the barbell with an underhand grip, lifting it up to shoulder height.
- Stand with your feet slightly wider than shoulder-width apart, then bend at the knees to squat down to a parallel position.
- Stand up explosively, simultaneously pressing the barbell straight out and up.
Add the landmine squat to press to your full-body workouts with 4 sets of 5 reps to start, then expand to sets of 8 reps. For more superhero-body building moves, you can check out all of our Superhero Fit Workouts or Saladino's full program.
This article originally appeared on Men's Health US.