Landmine Linear Jammer

Landmine Linear Jammer is a compound strength exercise using barbell that trains the front delts, shoulders.

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Primary muscles: Front Delts, Shoulders

Secondary muscles: Abdominals, Calves, Chest, Glutes, Hamstrings, Quadriceps, Side Delts, Triceps

How to do it

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.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Landmine Linear Jammer from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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