Landmine Thruster

a.k.a. Landmine Thruster

Differentiation: Mechanics

This variation of a Jammer is unique. Here is how: you use a landmine | and both arms. Using both arms allows you to press heavier weight. Lifting heavier weight increases the strength of your deltoids.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic plate.

2) Locate a landmine.

3) Obtain an Olympic bar.

4) Insert the end of the Olympic bar into the landmine. (This exercise uses handles on the end of the bar - so your grip will be wide. Use whatever is available.)

5) Load a plate on the opposite end.

6) Stand facing the machine's handles with your feet about hip-width apart for stability.

7) Lift the bar to shoulder height.

8) Place a hand on each handle

9) ...with your palms facing forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while quickly pushing the handles up and away from your body as high as you can reach, thrusting with your hips and knees.

3) Hold this position for a count of one second.

4) This is the ending position.

5) Then, inhale while quickly lowering the end of the bar to your shoulder.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your upper body at the same angle throughout the movement. Do not bend at the waist.

Gear Advice

To perform this exercise, you will need a landmine to hold the bar. Few gyms offer these, so we have listed a link below to a Heavy Duty Landmine made by Total Body Crossfit - which you can order from Amazon dot com. You take this with you to the gym or also invest in buying an Olympic Bar - so you can perform this exercise at home. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt.

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