Single-Arm Linear Jammer

About This Exercise

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

1Setup

Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

2Execution

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.

Pro Tips

• 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.