Single-Arm Linear Jammer

Shoulders

Preparation

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.

Workout Step

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