Lever One Arm Jammer Press (Plate Loaded)

The jammer press, also known as the landmine press called, is a ballistic exercise best compared to the movement used in shot putting. It is a compound exercise in which the whole body must coordinate to perform the task as effectively as possible. It can therefore be regarded as a ‘functional’ exercise.

The pectoralis major and shoulders are activated when raising the upper arms.

In addition to the deltoid itself, various muscles around the shoulder joint are engaged to stabilize it. Smaller stabilizing muscles such as the four rotator cuff muscles, as well as the larger trapezius and deeper muscles that pull the shoulder joint backward and upward.

In the arms, the triceps play an active role in extending the arms, while the biceps have a stabilizing role.

Core muscles such as the abdominal muscles and muscles along the spine keep the torso upright. The oblique abdominal muscles are engaged to rotate from the waist.

The legs initiate the movement. First the legs become active, and then the upper body extends this action. The exercise can be performed with a barbell placed at an angle, or in a specially designed holder.

There are several possible variations in terms of movement.

Jammer press (one arm) execution

1
Bend your legs slightly and rotate your hip outward (to the left).
2
Drive through your legs while rotating your hip back inward.
3
Extend the movement by pressing the bar upward until the arm is almost straight.
4
Lower the bar again by bending the arm.
5
Extend the movement by rotating your hip outward and bending through your legs.
6
Repeat.

Jammer press (one arm)

Muscles involved:

Shoulder joint:

Deltoideus
Rotator cuff (subscapularis, supraspinatus, infraspinatus and the

teres minor)

Trapezius
Rhomboideus
Levator Scapulae

Arms

Triceps
Biceps
Forearm muscles

Abdomen:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique abdominal muscle)
Obliquus internus abdominis (internal oblique abdominal muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

(Lower) back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Jammer press (one arm) setup

Place a barbell with the end in a corner or in a designated holder.
Place the desired weight on the other end.
Stand in front of the end of the barbell with your feet shoulder-width apart. The feet are positioned directly in front of the end of the bar (depending on the variation).
Bend through your legs as in a deadlift and pick up the bar with both hands.
Bring the bar toward your left shoulder and rotate your fingers outward during this movement.
Release with your right hand. The weight is now fully supported by the bent left arm.

Jammer press (one arm) technique

As mentioned, the landmine press can be called a ‘functional’ exercise. This often means that the required cooperation of the different muscles can be translated relatively easily into everyday movements. The jammer press can be performed in different ways. The ‘best’ method therefore depends on which movement you primarily expect to perform in everyday practice.

As an athlete, your sport may require specific movements that you may be able to translate into a specific execution of the landmine press. For a shot-putter, for example, the execution described above would not be optimal. Having the feet next to each other is not how you best put the shot. You would want the leg on the pressing-arm side positioned behind you. A fighter would also want one leg in front and one leg behind. Which leg that is depends on the punch being trained.