Landmine Linear Jammer

Landmine Linear Jammer is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the abs, calves, chest, hamstrings, quads and triceps. It is performed with barbell.

How to do it

1. 1Position a bar into landmine or, lacking one, securely anchor it in a corner. Load the bar to an appropriate weight and position the handle attachment on the bar.
2. 2Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
3. 3In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
4. 4Reverse the motion by powerfully extending through the hips, knees, and ankles, while also extending the elbows to straighten the arms. This movement should be done explosively, coming out of the squat to full extension as powerfully as possible.
5. 5Return to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.