How to do: Single-Arm Linear Jammer

Shouldersintermediatebarbell

Single-Arm Linear Jammer — starting position — Start position

Single-Arm Linear Jammer — finishing position — Finish position

Step-by-step 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.

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Photos & base instructions from the open-source Free Exercise DB (public domain).