Lever One Arm Jam

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Instructions Preparation Stand inside jammer facing one side with feet slightly wider than shoulder width. With far arm, grasp handle with over hand grip. Squat down slightly with handle in front of chest Execution Push handles out and up while turning torso forward. Return Lower to starting position and repeat. Comments Reposition to opposite side and continue. Hip External Rotation is utilized if rear foot is keep in place.

Classification  Utility: Power  Mechanics: Compound  Force: Push Force (Articulation) Dynamic Spine Rotation Hip Extension Internal Rotation Knee Extension Internal Rotation Ankle Plantar Flexion Shoulder Flexion Transverse Flexion Scapula & Clavicle Protraction Upward Rotation Elbow Extension Static Spine (Thoracic, Lumbar) Flexion