Single-Arm Linear Jammer
Level: intermediate
Category: strength
Force: push
Mechanic: compound
Equipment: barbell
Primary muscles: shoulders
Secondary muscles: chest
triceps
Instructions:
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.