Setup and loading
Bar anchored in a landmine.
How to do the single-arm landmine jammer step by step
- Hold the end of the anchored bar at shoulder height with one hand.
- Set your feet wide.
- Explosively press the bar by extending your elbow.
- Catch it and repeat.
Form cues
- Explosive press
- Tight core
Common mistakes
- Over-rotating your torso
Advertisement
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
0 of 2
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
As an Amazon Associate, Muscle Atlas earns from qualifying purchases.
Variations and similar exercises
Advertisement