ShouldersIntermediate

Landmine Linear Jammer

Strength movement using Barbell.

Primary muscle: Shoulders
Secondary muscles: Abdominals, Calves, Chest, Hamstrings, Quadriceps, Triceps
Force: Push
Movement pattern: Compound
Movement category: Push

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Abdominals, Calves, Chest, Hamstrings, Quadriceps, Triceps

Movement instructions

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.

Technique guidance

Exhale through the effort and inhale during the controlled return. Keep breathing steadily rather than holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements