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.


  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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