Landmine Linear Jammer
How to do the Landmine Linear Jammer
- 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
Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
- 3
In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
- 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
Return to the starting position.
How to program the Landmine Linear Jammer
Sets and reps
As a compound movement, the Landmine Linear Jammer responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Landmine Linear Jammer is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Landmine Linear Jammer into a plan
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Frequently asked questions
What muscles does the Landmine Linear Jammer work?
The Landmine Linear Jammer primarily targets the Shoulders. It also recruits the Abdominals, Calves, Chest, Hamstrings, Quadriceps, Triceps as supporting muscles.
What equipment do I need for the Landmine Linear Jammer?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Landmine Linear Jammer should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
