Exercise

Landmine Linear Jammer

Also known as: landmine jammer, landmine forward press, linear jammer barbell

Landmine Linear Jammer is a compound exercise for the shoulders, chest and quadriceps. Main target: anterior deltoid, middle chest and vastus lateralis. Also works: gluteus maximus, triceps lateral head, upper abs, biceps femoris and medial gastrocnemius. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid Middle chest Vastus lateralis

Secondary

Gluteus maximus Triceps lateral head Upper abs Biceps femoris Medial gastrocnemius

How to do it

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.