Alternating One-Arm Linear Jammer
a.k.a. Barbell Levers
Differentiation: Mechanics
This variation of a Jammer is unique. Here is how: you press the bar using one arm. You alternate between your left and right arm with each rep. Working individual sides works each shoulder and arm independently and helps develop each Front Deltoid and arm individually.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic plate.
2) Locate a landmine.
3) Obtain an Olympic bar.
4) Insert the end of the Olympic bar into a landmine or the corner of a room so it cannot move.
5) Load the plate onto the end of the bar.
6) Place your feet about hip-width apart for stability.
7) Lift the bar to shoulder height, and allow that end to rest on your right shoulder.
8) With the bar resting on your right shoulder, stand with your feet wide apart and grasp the end of the bar with your right hand.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while quickly pushing the end up and away from your body as far as you can reach, thrusting with your hips and knees.
3) Hold this position for a count of one second.
4) This is the ending position.
5) Then, inhale while quickly switching hands
6) More detail shown here.
7) ...while lowering the end of the bar to your opposite shoulder.
8) Repeat reps from shoulder to shoulder for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your upper body upright during the movement. Do not bend your waist.
Gear Advice
To perform this exercise, you will need a landmine to hold the bar. Few gyms offer these, so we have listed a link below to a Heavy Duty Landmine made by Total Body Crossfit - which you can order from Amazon dot com. You take this with you to the gym or also invest in buying an Olympic Bar - so you can perform this exercise at home. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Duty Landmine Total Body Crossfit Workout Core Trainer T Bar Row | $34.93 | |
| Weightlifting Belt | $17.61 |
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