Single-Arm Linear Jammer

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the single-arm linear jammer, including tips, variations, and the muscle groups it targets.

Instructions

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