Landmine Linear Jammer

intermediatebarbell·compound·push

Muscles Worked

Primary

coracobrachialis deltoid infraspinatus muscle serratus anterior subscapularis supraspinatus teres major teres minor

Secondary

Diaphragm External anal sphincter external oblique iliacus psoas major pubococcygeus Abductor digiti minimi of left foot Abductor digiti minimi of right foot abductor hallucis adductor hallucis extensor hallucis brevis extensor hallucis longus fibularis brevis fibularis longus fibularis tertius First lumbrical of left foot First lumbrical of right foot flexor accessorius Flexor digiti minimi brevis of left foot Flexor digiti minimi brevis of right foot flexor digitorum brevis flexor digitorum longus flexor hallucis brevis flexor hallucis longus Fourth lumbrical of left foot Fourth lumbrical of right foot gastrocnemius plantaris soleus tibialis posterior Abdominal part of left pectoralis major Abdominal part of right pectoralis major Anterior papillary muscle of right ventricle Anterolateral head of lateral papillary muscle of left ventricle External intercostal muscle Innermost intercostal muscle Internal intercostal muscle Lateral papillary muscle of left ventricle pectoralis major pectoralis minor transversus thoracis biceps femoris gracilis popliteus semimembranosus semitendinosus rectus femoris vastus intermedius vastus lateralis vastus medialis anconeus triceps brachii

How to Perform

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.