Shoulders / Intermediate / Compound (multi-joint)

Landmine Linear Jammer

A barbell exercise for the front delts, with the abs, calves and chest assisting.

At a glance

Primary

Front delts

Secondary

Abs, Calves, Chest, Hamstrings, Quads, Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

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.

Common mistakes

• ✗ Leaning back to press.

  Why it hurts: It turns into an arch that loads the lower back.

  ✓ Instead: Lean slightly forward into the bar and press up and away, ribs down.

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