Landmine Linear Jammer
A landmine bar with a handle attachment driven from the shoulders up and out in one explosive push from an athletic quarter squat. It links triple extension to a press, much like driving into an opponent in contact sports.
Primary muscles
- Front Delts
- Triceps
- Quadriceps
Secondary muscles
- Chest (Pectoralis Major)
- Glutes (Gluteus Maximus)
- Hamstrings
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 5–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Face the landmine in an athletic stance, holding the handles on the loaded end of the bar at your shoulders with elbows bent.
Sit into a quarter squat, hips back, chest up and hands at the shoulders.
Explode out of the squat by extending hips, knees and ankles.
Drive the arms straight up and forward along the bar's path as the legs finish.
Return the bar to the shoulders and sink back into the squat for the next rep.
Breathing: Exhale sharply as you drive, inhale as you reset.
Coaching tips
Legs first, arms follow
Extend all the way onto the toes
Push through the handles
Common mistakes
Pressing with the arms before the legs drive
Squatting too deep and losing speed
Rounding the back in the squat
Safety notes
Secure the landmine base and use collars.
Keep reps crisp and stop the set when speed drops.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.