Single-Arm Linear Jammer

خطوات التنفيذ

1. 1

   Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

2. 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.

3. 3

   Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.

4. 4

   Return to the starting position.