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ID: Single-Arm_Linear_Jammer

Single-Arm Linear Jammer

LEVEL: intermediate
Single-Arm Linear Jammer

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTbarbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

shoulders

SECONDARY TARGETS

chesttriceps

EXECUTION PROTOCOL

  1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. 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.
  3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
  4. Return to the starting position.