Landmine Linear Jammer

The Landmine Linear Jammer is a intermediate compound movement that activates 7 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatebarbellpushcompound
Landmine Linear Jammer - starting position

Starting position

Landmine Linear Jammer - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Abdominals Calves Chest Hamstrings Quadriceps Triceps

The shoulders handles the primary load during this movement. The abdominals and calves and chest and hamstrings and quadriceps and triceps assist as stabilizers throughout the range of motion.

How to Landmine Linear Jammer

  1. 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. 2

    Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.

  3. 3

    In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.

  4. 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. 5

    Return to the starting position.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Landmine Linear Jammer work?

The Landmine Linear Jammer primarily works the Shoulders. Secondary muscles include the Abdominals, Calves, Chest, Hamstrings, Quadriceps, Triceps, which assist during the movement.

Is the Landmine Linear Jammer good for beginners?

The Landmine Linear Jammer is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Landmine Linear Jammer?

You need barbell to perform the Landmine Linear Jammer. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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