Single-Arm Linear Jammer
Muscles worked
Instructions
- 1Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 2Raise 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.
- 3Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- 4Return to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Single-Arm Linear Jammer
The single-arm linear jammer is performed with a bar anchored in a landmine, pressed from the shoulder along a fixed diagonal path set by the floor pivot. Unlike a standard overhead press, the guided path reduces shoulder stress while still allowing an explosive push, making it a great exercise for transferring power from the lower to the upper body. Working one arm at a time heavily loads the front deltoid, upper chest, and triceps, while forcing the core to resist the rotation created by the unilateral load. The full hip and knee extension on every rep also makes it a useful tool for building overall power, similar to a push-press pattern but guided and safer on the shoulder under heavy loads or explosive reps.
check_circleBenefits
- check_circleBuilds explosive power from the lower to the upper body
- check_circleWorks the front deltoid, upper chest, and triceps
- check_circleGuided path that reduces stress on the shoulder
- check_circleStrengthens the core by resisting trunk rotation
lightbulbExecution tips
- lightbulbSet a wide, stable stance before starting
- lightbulbUse your hips and legs to initiate the push
- lightbulbBrace your core to limit rotation
- lightbulbAlternate sides to keep both arms developing evenly
warningCommon mistakes
- warningPushing only with the arm without using the legs
- warningLetting the torso rotate excessively during the push
- warningLoading too heavy before mastering the bar path
- warningNeglecting to train both sides equally
helpFrequently asked questions
Is the jammer safer than a standard overhead press?expand_more
The landmine-guided path reduces shoulder stress, which often makes it more comfortable under heavy or explosive loads.
Can I do this without a landmine?expand_more
It's best to anchor the bar securely in a corner if no landmine is available, to keep the path stable and safe.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.