Single-Arm Linear Jammer

Form sequence

1. 01 · anchor the bar

   Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

2. 02 · starting position

   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. 03 · press · Key step

   Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.

4. 04 · return

   Return to the starting position.