How to do the Barbell Single-arm Linear Jammer
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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