Single-Arm Linear Jammer

How to do it

1. 01Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
2. 02Raise 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. 03Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
4. 04Return to the starting position.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.