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Shoulders
Single-Arm Linear Jammer
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
Intermediate
The movement
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.
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 4 |
|---|---|
| Default reps | 10 |
| Rest | 60 sec |
| Movement pattern | Push |
| Movement type | Compound |