An intermediate strength exercise done with a barbell that mainly works the shoulders, with help from the chest and triceps. 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.
Updated
Primary
Shoulders
Secondary
Chest, Triceps
Equipment
Barbell
Level
intermediate
Single-Arm Linear Jammer demonstration
Single-Arm Linear Jammer, starting positionSingle-Arm Linear Jammer, finishing position
How to Perform
1Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
2Raise 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.
3Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
4Return to the starting position.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
