Landmine Linear Jammer
Landmine Linear Jammer is a explosive strength - landmine press exercise involving Quadriceps, Gluteus maximus, Anterior deltoid, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Anterior deltoid, Triceps brachii
- Secondary muscles
- Pectoralis major, Abdominals
- Exercise type
- Explosive strength - landmine press
Exercise technique
- Anchor
Secure one bar end in the landmine socket.
- Handle
Bring the double handles at the loaded end in front of your shoulders.
- Athletic base
Plant your feet evenly and brace your torso.
- Preparatory squat
Bend hips and knees with your arms bent.
- Explosive extension
Extend your legs while accelerating the bar diagonally forward and upward.
- Arm finish
Extend your elbows to push the handles away.
- Return
Bring the bar back before your shoulders under control and lower again.
Key technique points
- Keep the fixed bar end secure.
- Do not initiate with arms alone.
- Do not force the landmine arc vertically.
- Do not chase the bar by jumping your feet forward.
- Do not hit your chest with the handles on return.
- Use hip extension rather than lower-back extension.
Common mistakes
Loose anchor
The bar pivot may move.
Early arm drive
Leg speed does not transfer to the bar.
Arching backward
The spine compensates for the diagonal press.
Changing the path
The motion conflicts with the natural landmine arc.
Hard return
The handles strike the upper body.
Unstable feet
The force base is lost during the explosive push.
Frequently asked questions
Landmine Linear Jammer: why is “Loose anchor” a mistake?
The bar pivot may move.
Landmine Linear Jammer: why is “Early arm drive” a mistake?
Leg speed does not transfer to the bar.
Landmine Linear Jammer: why is “Arching backward” a mistake?
The spine compensates for the diagonal press.
Landmine Linear Jammer: why is “Changing the path” a mistake?
The motion conflicts with the natural landmine arc.
Landmine Linear Jammer: why is “Hard return” a mistake?
The handles strike the upper body.
Landmine Linear Jammer: why is “Unstable feet” a mistake?
The force base is lost during the explosive push.
What should I focus on when doing Landmine Linear Jammer?
Keep the fixed bar end secure. Do not initiate with arms alone. Do not force the landmine arc vertically. Do not chase the bar by jumping your feet forward. Do not hit your chest with the handles on return. Use hip extension rather than lower-back extension.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.