One Arm Linear Jammer

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) Chest, Triceps
Equipment Barbell
Emphasis Compound
Type Push

One Arm Linear Jammer Instructions

  1. Wedge the end of a barbell into a corner and load the unsecured end with the desired amount of weight.
  2. Raise and rest the bar on your shoulder with either one or both hands and take a strong, athletic posture: knees slightly bent, core and glutes activated, shoulders pinned back, and eyes fixed ahead.
  3. This exercise is an explosive, athletic movement to elevate the weight, similar to a push press.
  4. To begin, slightly dip your knees and hips then explode upwards extending your hips, knees, and ankles to push the bar to a stabilized position overhead.
  5. Lower the bar back to the starting position.

*Tips*

  1. Keep your core tight for the duration of the exercise.
  2. The momentum generated from your lower half accelerates the bar overhead. 
  3. Stabilize the bar overhead. 
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