Landmine Linear Jammer Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Landmine linear jammer focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- 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.
- Raise the bar from the floor, taking the handles to your shoulders. This will be your starting position.
- In an athletic stance, squat by flexing your hips and setting your hips back, keeping your arms flexed.
- 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.
- Return to the starting position.
Exercise FAQ
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps. Think of it as controlled movement done with repeatable, clean reps.
How can I make this exercise harder without adding a lot of weight?
Slow down the lowering phase, add a brief pause in the hardest position, or increase total reps while keeping form crisp.
What’s a common mistake people make here?
Rushing reps and losing body position. Keep the movement smooth and repeatable so tension stays where you want it. Think of it as controlled movement done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
Alternative exercises:
One-Arm Kettlebell Clean and Jerk
Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hi...
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight. Grasp the cables and hold them...
