Single-Arm Linear Jammer

The single-arm linear jammer is an explosive pressing movement performed utilizing an angled barbell anchored at floor level in a landmine device. It can also be performed by sticking a barbell in the corner of a room, preferably in a towel to protect the walls. The linear jammer involves pressing the weight into the air, then catching it with the other hand and alternating. The movement focuses primarily on the muscles of the shoulders or deltoids. It can be trained in traditional muscle and strength-focused rep ranges, for lower reps with a focus on explosive pressing power, or for higher reps.


  1. May be more shoulder friendly than explosive benching or overhead presses
  2. Intense stabilization challenge to the core
  3. Neutral grip of single-arm press may be more shoulder friendly than barbell
  4. Single-arm training focuses on each side individually, addressing potential imbalances
  5. Trains eccentric strength in shoulder muscles

Single-Arm Linear Jammer Images

Single-Arm Linear Jammer image
Single-Arm Linear Jammer image

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