Start
End
ShouldersIntermediateBarbell
Single-Arm Linear Jammer
دفع لاندماين خطي بذراع واحدة
Target Muscles
ShouldersChestTriceps
Blue = primary · Gray = secondary
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- 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.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
