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How to Do Single-Arm Linear Jammer — Form, Muscles & Tips

Learn how to do the Single-Arm Linear Jammer: step-by-step form, muscles worked, barbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  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.