How to Do Landmine Linear Jammer
Start and end of one clean rep of Landmine Linear Jammer.
Quick facts
| Primary muscle | Shoulders |
|---|---|
| Secondary muscles | Core, Calves, Chest, Hamstrings, Quads, Triceps |
| Equipment | Barbell |
| Category | Strength |
How to perform 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.
Muscles worked
- Shoulders (primary): raises and rotates the arms and drives everything overhead.
- Core (secondary): braces the trunk and resists twisting to protect the spine.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Hamstrings (secondary): bends the knee and extends the hip through hinges and pulls.
- Quads (secondary): extends the knee to drive squats, lunges and jumps.
- Triceps (secondary): straightens the elbow to lock out every press and pushdown.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Keep the ribs down and the glutes tight so the lower back doesn't arch to 'help' the weight up.
- Keep the bar path close and stacked over your mid-foot; letting it drift forward wastes force and loads the lower back.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Pressing with the lower back arched instead of a braced, stacked torso.
- Loading the bar heavier than your form allows and turning strict reps into a whole-body heave.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Landmine Linear Jammer work?
Landmine Linear Jammer mainly works the shoulders, with the core, calves, chest, hamstrings, quads, triceps helping as secondary movers.
What equipment do I need for Landmine Linear Jammer?
Landmine Linear Jammer needs a barbell and plates (plus a rack or bench where the movement calls for one).
How many sets and reps should I do for Landmine Linear Jammer?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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