Single-Arm Linear Jammer

Technique

How to perform Single-Arm Linear Jammer

1. Anchor the unloaded end of a barbell in a landmine attachment, or securely brace it in the documented corner setup.
2. Bring the loaded end to one shoulder, using both hands to position it if needed, then hold it with the working hand.
3. Stand in a stable wide stance and bend the hips and knees slightly while keeping the torso braced.
4. Drive through your legs and extend the hips and knees as you press the bar upward and forward by straightening the elbow.
5. Guide the bar back to the shoulder under control and regain the starting stance before the next drive.
6. Finish the repetitions, then repeat with the other arm.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid.