Single-Arm Linear Jammer
How to do it
- Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
- Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- Return to the starting position.
Quick answers
- What muscles does the Single-Arm Linear Jammer work?
- Mainly the shoulders, with help from the chest, triceps.
- What equipment do I need?
- Barbell.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More shoulders exercises
- Anti-Gravity Press
- Barbell Incline Shoulder Raise
- Barbell Rear Delt Row
- Barbell Shoulder Press
- Bradford/Rocky Presses
- Car Drivers
Exercise descriptions: free-exercise-db, public domain.