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Landmine Linear Jammer

The Landmine Linear Jammer primarily targets your Shoulders, with support from Abdominals, Calves, Chest, Hamstrings, Quadriceps, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Abdominals, Calves, Chest, Hamstrings, Quadriceps, Triceps

How to perform Landmine Linear Jammer

  1. Step 1. 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.
  2. Step 2. Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
  3. Step 3. In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
  4. Step 4. 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.
  5. Step 5. Return to the starting position.

Frequently asked questions

What is the correct foot positioning for the landmine linear jammer?

Stand with feet shoulder-width apart in an athletic stance, slightly leaning into the barbell. Maintain a neutral spine and engage your core to stabilize the torso during the explosive upward movement.

Which muscle groups are primarily targeted during this movement?

The exercise focuses on the anterior and medial deltoids for overhead pressing power. It also heavily utilizes the triceps and core musculature to transfer force from the lower body to the upper body.

What is a common technical error to watch out for?

Avoid hyperextending the lower back at the top of the press, which often happens when the weight is too heavy. Ensure the movement comes from the shoulders and hips rather than spinal extension.

How should a beginner approach this exercise for the first time?

Start with an empty barbell to master the diagonal pressing path and timing. If the barbell is too heavy, perform the movement with a light medicine ball press to build the necessary coordination.

What are the recommended sets and reps for power development?

Perform 3 to 5 sets of 5 to 8 explosive repetitions per side. Focus on maximum bar speed during the concentric phase rather than training to absolute muscular failure.

Sample sets & reps for Landmine Linear Jammer

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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