Napra

Single-Arm Linear Jammer

StrengthIntermediate ShouldersChestTriceps BarbellLandmine attachment
Single-Arm Linear Jammer, step 1
1. Hold the bar end with one hand in front of your shoulder and sink into a quarter squat, torso leaning slightly.
Single-Arm Linear Jammer, step 2
2. Drive up through your legs and punch the bar up and forward to a straight arm; you can rise onto your toes.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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