- Step-1Perform the movement by extending the elbow, pressing the weight up
- Step-2Move explosively, extending the hips and knees fully to produce maximal force.
Single-Arm Linear Jammer
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.