Single-Arm Linear Jammer

Single-Arm Linear Jammer — Start position — Start position

Single-Arm Linear Jammer — End position — End position

Region: Shoulder & Scapula
Equipment: Barbell
Category: Strength
Level: Intermediate
Mechanic: compound
Force: push

Muscles worked

shoulders
chest
triceps

Filled = primary · Outlined = secondary

Source: Free Exercise DB (public domain)

How to perform

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.

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