Single-Arm Linear Jammer

Also called single-arm landmine press, one-arm landmine press and landmine jammer.

Works

Shoulders, plus chest and triceps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

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

1. 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.
2. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
3. Return to the starting position.

Cues

• Bar end at the shoulder.
• Wide stance, brace the core.
• Dip, then drive with the legs.
• Press up and forward to lockout.

Common mistakes

• Leaning back to press.
• Elbow flaring out wide.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for