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Single-Arm Linear Jammer

ShouldersBarbellIntermediateCompound
Single-Arm Linear Jammer — start position
Start
Single-Arm Linear Jammer — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryChest, Triceps

How to do it

  1. 01

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

  2. 02

    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

    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 to the starting position.

In the app

Single-Arm Linear Jammer appears when you own a barbell and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a barbell

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

With dumbbell
With other
With bodyweight
With machine
With barbell

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