Single-Arm Landmine Jammer Press

How to do it

1. Set a barbell in a landmine and hold the end in one hand at the shoulder, standing facing away from the pivot.
2. Set the feet about shoulder-width apart, or stagger them with the opposite foot forward.
3. Bend the knees and sit the hips back slightly, keeping the chest up and the trunk braced.
4. Drive up through the legs and press the bar forward and up until the arm is straight.
5. Let the body extend fully at the finish, keeping the shoulders square.
6. Bring the bar back to the shoulder under control, and finish the side before swapping.

Common mistakes

• Twisting towards the pressing arm. The shoulders stay square to the front; a twist turns the press into a rotation.
• Pressing without the legs. The dip and drive come first and the arm finishes.
• Letting the bar drift across the body. It travels forward and up in line with the shoulder; a bar that crosses the midline is being steered by the trunk.
• Leaning away from the bar at the top. One arm loaded pulls the body sideways; the trunk braces rather than tilts.

Muscles worked

Primary

• Shoulders

Secondary

• Pecs
• Triceps