Single-Arm Linear Jammer

Single-Arm Linear Jammer is a power - angled press assisted by hip and knee drive exercise involving Quadriceps, Gluteus maximus, Anterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus, Anterior deltoid
Secondary muscles: Pectoralis major, Triceps brachii, Serratus anterior, Obliques
Exercise type: Power - angled press assisted by hip and knee drive

Exercise technique

Bar
Secure the landmine end safely and add an appropriate load.
Set up
Bring the loaded end to the shoulder rack with one or both hands.
Base
Establish a wide, balanced stance.
Preparation
Prepare force with a small, controlled bend at your knees and hips.
Press
Push into the floor and extend your hips and knees while pressing the bar forward and upward with one arm.
Top
Follow the bar's arc and control it without arching your torso backward.
Return
Bring the bar slowly to your shoulder and reset for the next drive.

Key technique points

Check that the bar end is secure.
Transfer force sequentially from the floor to the arm.
Keep your wrist beneath the load.
Keep your knees tracking with your feet.
Keep the bar path away from your face.
Do not lower explosively.

Common mistakes

Forcing with the shoulder alone

Do not omit hip and knee contribution in this power variation and concentrate the load on one joint.

Throwing the lower back backward

Do not finish full extension with lower-back hyperextension.

Knee collapsing inward

Do not disrupt lower-body support alignment during drive preparation.

Bar drifting sideways

Do not turn the landmine arc into a diagonal swing.

Dropping to the shoulder

Do not receive the loaded end without control on the return.

Unloaded end slipping

Do not generate explosive force from an unreliable corner anchor.

Frequently asked questions