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Landmine Linear Jammer

AdvancedStrengthTier T4

Hold the handles of an anchored landmine bar at the shoulders. Squat into the hips, then extend the hips, knees, ankles and elbows to drive the bar up.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Anchor the bar and raise the handles to the shoulders.
  • Adopt a wide athletic stance.
  1. He stands in a wide athletic stance holding the anchored bar's handles at his shoulders, the bar angled up from its floor anchor.

    Step 1 of 5

    Raise the anchored bar's handles to the shoulders in an athletic stance.

  2. He squats with his hips set back, handles still at his shoulders and arms flexed, loading the drive.

    Step 2 of 5

    Squat by flexing the hips and setting the hips back, arms staying flexed.

  3. He explodes up, extending through the hips, knees and ankles while his elbows extend to drive the anchored bar up along its angled line, body tall.

    Step 3 of 5

    Extend powerfully through hips, knees, ankles and elbows, driving the bar up along its line.

  4. He lowers the handles back to his shoulders under control, settling back into the athletic stance with the bar still angled from its anchor.

    Step 4 of 5

    Bring the handles back to the shoulders under control.

  5. He stands in a wide athletic stance holding the anchored bar's handles at his shoulders, the bar angled up from its floor anchor.

    Step 5 of 5

    Raise the anchored bar's handles to the shoulders in an athletic stance.

Safety Information

The movement is to be explosive - keep it powerful but controlled with the anchor secure. Set the hips back in the squat rather than driving the knees forward. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.