How to Do the Single-Arm Linear Jammer

Intermediate · Barbell · Targets Shoulders, Chest, Triceps

How to perform it

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.

Muscles worked

The Single-Arm Linear Jammer primarily targets your Shoulders, with support from your Chest, Triceps. You'll need barbell.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Single-Arm Linear Jammer slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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