Landmine Linear Jammer

Also called landmine jammer, landmine push press and jammer press.

Works

Shoulders, plus abs, calves, chest, hamstrings, quads and triceps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

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

Cues

• Handles at the shoulders.
• Dip, hips back.
• Drive up and press in one move.
• Lock out, then reset.

Common mistakes

• Pressing before the legs finish.
• Leaning back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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