Single-Arm Linear Jammer

Shoulders

Single-Arm Linear Jammer

LevelIntermediate EquipmentBarbell MechanicCompound ForcePush

A landmine-style barbell press performed with one hand that drives the bar up and forward, combining shoulder strength with a lunging stance.

Strength

Primary musclesShoulders

Secondary musclesChest Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.1 kcal/min

Estimate range 18–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Anchor one end of a barbell in a landmine or corner and load the free end lightly.
2Stand facing the bar in a staggered stance and hold the free end at your shoulder with one hand.
3Brace your core and keep your torso tall.

How to perform

1Push the bar up and forward, rotating slightly through your hips as your arm extends.
2Press until your arm is almost straight, reaching toward the end of the range.
3Pause briefly, then lower the bar back to the shoulder with control.
4Complete all repetitions, then switch sides.