Landmine Linear Jammer
A intermediate strength exercise for the shoulders, done with a barbell.
How to do the Landmine Linear Jammer
- Position 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.
- Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
- In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
- Reverse 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.
- Return to the starting position.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Landmine Linear Jammer
Barbell Shoulder PressBarbell · Intermediate
Clean and PressBarbell · Intermediate
Seated Barbell Military PressBarbell · Intermediate
Single-Arm Linear JammerBarbell · Intermediate
Standing Barbell Press Behind NeckBarbell · Intermediate
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Barbell Rear Delt RowBarbell · Beginner
Questions
What muscles does the Landmine Linear Jammer work?
Mainly the shoulders, with the abs, calves, chest, hamstrings, quads and triceps helping.
Is the Landmine Linear Jammer good for beginners?
It's rated intermediate. Beginners can build up to it with Anti-Gravity Press first.
What can I do instead of the Landmine Linear Jammer?
Good alternatives that train the shoulders: Barbell Shoulder Press, Clean and Press, Seated Barbell Military Press or Single-Arm Linear Jammer.
How many sets and reps of the Landmine Linear Jammer should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).