Exercise

Single-Arm Linear Jammer

Also known as: single arm landmine press, one arm landmine jammer, single arm landmine push press, one hand landmine press

Single-Arm Linear Jammer is a compound exercise for the shoulders. Main target: anterior deltoid. Also works: middle chest, triceps lateral head, triceps long head, traps and vastus lateralis. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Anterior deltoid

Secondary

Middle chest Triceps lateral head Triceps long head Traps Vastus lateralis

How to do it

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