Single-Arm Linear Jammer
A one-handed landmine press driven explosively from a staggered athletic stance, extending hips and knees as the arm punches the bar up and out. Builds single-arm pushing power for contact and throwing sports.
Primary muscles
- Front Delts
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Quadriceps
- Glutes (Gluteus Maximus)
- Obliques
- Serratus Anterior
- Sets
- 3–4
- Reps
- 5–6 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Face the landmine in a staggered athletic stance, holding the end of the bar at one shoulder with the same-side foot back.
Sink into a quarter squat, keeping the chest up and the bar at the shoulder.
Drive explosively through the legs and hips.
Punch the bar up and forward along its path until the arm is straight.
Return the bar to the shoulder and reset before the next rep; switch sides after the set.
Breathing: Exhale sharply on the drive, inhale on the reset.
Coaching tips
Legs start the punch
Reach through at the end
Stay square to the bar
Common mistakes
Pressing with the arm only
Twisting the torso away from the bar
Losing balance from too narrow a stance
Safety notes
Secure the landmine base and use a collar.
Stop the set when speed drops.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.