Single-Arm Linear Jammer

An explosive unilateral pressing movement using a landmine or anchored barbell. Combines core stability with powerful shoulder and chest engagement through the linear pressing angle.

Instructions

1. Position a barbell into a landmine attachment or secure it in a corner with one end elevated.
2. Load the bar to an appropriate weight for your strength level.
3. Raise the bar from the floor, bringing the loaded end to shoulder height.
4. Adopt a wide, stable stance with feet slightly more than shoulder-width apart.
5. Engage your core and glutes for stability throughout the movement.
6. Press the bar upward and slightly forward in a linear path, extending your elbow fully.
7. Move explosively and dynamically, extending through your hips, knees, and ankles to generate maximal force.
8. Control the descent as the bar returns to shoulder height, resisting the weight.
9. Complete all repetitions on one side before switching to the opposite arm.

Tips

• The landmine angle naturally progresses the movement forward, reducing shoulder joint stress.
• Use hip and leg drive to generate power; this is not just an arm movement.
• Keep your core braced throughout to prevent excessive spinal extension.
• Explosive pressing helps develop power and athletic performance.
• Perform 5-8 reps per side to emphasize strength and power development.
• Ensure the bar path is controlled during both pressing and lowering phases.