ویدیوی بعدی
ویدیوهای پیشنهادی
One-Arm Linear Jammer
- Position a bar into a landmine or securely anchor it in a corner. Load the free end of the bar with an appropriate weight.
- With a shoulder-width stance and keeping your back straight, raise the bar from the floor to shoulder height with both hands.
- Then, hold the weight with one arm slightly above shoulder level. Lean forward slightly while keeping your chest up. This will be your starting position.
- Push the weight up explosively by extending your arm until your elbow is slightly short of lockout. Tip: Keep your hand in line with your shoulder as the bar travels up, do not allow it to move inward or outward.
- Slowly return the bar to the starting position.
- Repeat for the recommended amount of repetitions, then repeat the movement with the opposite arm.
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