Single-Arm Linear Jammer
How to do the Single-Arm Linear Jammer
- 1
Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 2
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
Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- 4
Return to the starting position.
How to program the Single-Arm Linear Jammer
Sets and reps
As a compound movement, the Single-Arm Linear Jammer responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Single-Arm Linear Jammer is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Single-Arm Linear Jammer work?
The Single-Arm Linear Jammer primarily targets the Shoulders. It also recruits the Chest, Triceps as supporting muscles.
What equipment do I need for the Single-Arm Linear Jammer?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Single-Arm Linear Jammer should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
