How to use Jammer Arms
What are Jammer Arms (aka Lever Arms)?
Lever Arms are some of the most versatile Power Cage attachments you can buy and they go by other names such as - Isometric Arms and Jammer Arms. The arms feature jet black paint with a sturdy powder coated finish. They have a bracket with pins that attach to the upright poles on the Power Rack, “machine gun” style handles, and weight plate holding units on the opposite side of the handles. The reason behind the name is that it is a fixed lever system that can be attached up and down the upright poles on your Power Rack for multiple types of exercises. Furthermore, the Pro Series Jammer Arms are designed to fit on 2.35” x 2.35” upright poles, while the Elite Series Jammer Arms are designed to fit on 3” x 3” upright poles.
The versatility this product offers is that you can strength train virtually every part of your body - shoulders, chest, triceps, biceps, back, abdominals, legs, and more. Add an Adjustable Weight Bench or Flat Weight Bench to the mix and you can get even more creative.
Important safety tips and recommendations
- If your cage is not bolted down, please keep at least the same amount of weight at the back of the rack as you have on the arms themselves. This will help keep the rack from tipping forward.
- Alternately, you should consider using filled sandbags to help keep the unit secured to the floor.
- Due to the current design of the Pro Series & Elite Series Jammer Arms, attachments are not designed to fit on the Jammer Arms holes, they are smaller than the attachments we currently sell.
- Home Gym Hack! Self-adhesive felt pads can be attached to the inside of the bracket that attaches to the upright poles for a tighter fit and to help protect the paint on your gym equipment.
Jammer Arms can be used by any adult for general strength training. Athletes who compete in any athletic endeavors can enjoy using the arms to gear themselves up for the season. The most common sport specific training uses include: football and wrestling. The common theme amongst these sports is explosiveness, meaning quick, powerful movements in short bursts. In order to perform at the highest level, you need to push past normal thresholds without over training. Simple in theory, but it is even harder to do in practice.
See the example below of the sport specific movements you can mimic on the arms and what is required in order to play football. More specifically, on the offensive or defensive line also known as the “trenches”.
If you are playing on the line as a defensive or offensive lineman, you are constantly clashing with the opposite side, which you are using many muscle groups like: hands, shoulders, core, and legs. These can be enhanced through pushing type weightlifting exercises. The specific exercise you would use to develop this type of movement and strength required to perform it is the Standing Chest Press.
Imagine boxing against yourself in the mirror for the purpose of seeing your technique. Throw the jab and straight punch or cross. The movement starts with your feet and moves from there to your hip, the most central part of your body and through to your shoulders and hands. Using a standing chest press exercise will help closely mimic the jab + cross combination.
There are many exercises that you can do with our Jammer Arms. Most of these exercises are based on classic weightlifting movements and others are a little bit unconventional. However, all these exercises are forms of functional strength training for everyday activities.
Try these exercises below to increase the creativity of your workouts! We’ll dive into particulars of each movement.
- Chest Press
- Single Arm Chest Press
- Military Chest Press
- Side Chest Press
- Front Raise
- Lateral Raises
- Bent Over Rows
- Leg Press
- Donkey Kicks
The standard method required to perform this exercise is to use an adjustable weight bench on an incline. The reason for this is that the back is where the power of the movement starts and ends. Your back needs to be supported in order to do this exercise properly.
Set the Jammer Arms high on the upright poles, so that the handles are positioned at chest height.
Then, push forward evenly on both sides and guide back down slowly. By guiding down slowly, the weight will transfer to your back. At the same time, it will help slow the process of wear and tear on your equipment.
Single Arm Chest Press
This is the single arm, standing variant of the standard seated chest press. This is designed to isolate one side of your body with the following muscle groups - chest, shoulder, bicep, tricep, and back muscles. In most cases, one arm is more dominant than the other.
The arms should be set up at the same height as the standard chest press and should be in a position where you are pushing away from the power rack.
First, stand and face away from the cage. Then, push the Jammer Arms away from your body and guide the arm back down slowly. By guiding down slowly, the weight will transfer to your back. At the same time, it will help slow the process of wear and tear on your equipment.
Military Chest Press
It is a relatively simple weightlifting technique with movement over a shorter distance. It is designed to strengthen muscles in your back, neck, and shoulders. The neck is one of the least worked muscles in the body.
The arms should be placed high up on the upright poles since the movement goes straight up.
First, stand and face towards the cage. Grip the handles. Then, push and press the Jammer Arms above your head and shoulders. Finally, guide the arms back down slowly to shoulder height.
Side Chest Press
Here is an example of an underutilized standing or sitting weightlifting technique. It is designed to develop your chest muscles laterally, while simultaneously, working out the rotator cuff in your shoulder. The rotator cuff is made up of joints that are important to the everyday function of your shoulders.
Jammer Arms should be set up the same way as performing a standard chest press. However, the key to this specific movement is that you will need to move the handle to chest height.
Start by sitting or standing perpendicular to the Jammer Arms. One arm should be facing your back and another directly in front of you. Then, push the arm laterally from one side of your body to the other. You will feel the “ripple” across your chest and it may feel a bit strange at first, but after performing the movement multiple times, it will feel more natural.
This is a challenging weightlifting technique because it primarily relies on strength from isolated parts of your body without using your center mass.
The Jammer Arms should be set up at the same height as the standard chest press. The handles should be at the height of your hip.
Start by standing and facing away from the cage. Then, grip the handles and raise your arm up to the point where your arm is perpendicular to your body (90 degrees). Make sure to lock your elbow on the raise. You may need to take a step forward to get the full range of motion.
This might be the easiest exercise because it is a movement where the weights are not being carried for a long distance (shoulder tensing). Additionally, it will help develop neck strength which is an often overlooked muscle.
You will need to place both of the Jammer Arms low on the upright poles.
Start by standing and facing towards the cage. Then, grab both handles, squat up to an upright position and tense your shoulders upwards towards your neck.
Lateral Raises Background
This is a lesser known, underutilized, and moderately difficult exercise. The reason for this is that your shoulders are required to move weight away from your center mass. Your oblique muscles are equally involved with this movement.
The arms should be set up at the same level as the standard chest press. The key here is that the handles should be hip height.
Start by standing and face towards the side of the Jammer Arm. Then, grab the handle and lift your arm up to shoulder height. This movement simulates a bird opening and flapping their wings.
This is another classic exercise that helps strengthen your lower back, glutes, and hamstrings.
The Jammer Arms should be placed low on the upright pole, the same set up as shoulder shrugs.
Start by squatting down where you can comfortably grab the handles. Then, lift up until your hips are fully extended out and your legs are in a standing position.
Bent Over Rows Background
This is another common exercise you would see in a gym. The key to this motion is to try to stay in the same position without moving your feet. You will feel the workout in your back and triceps primarily.
The arms should be placed low on the upright pole, the same set up as shoulder shrugs.
Start by facing the cage and stand off to one side closer to one of the Jammer Arms. The opposite leg should be lunged forward. Bend the knee closest to the Jammer Arm with your back straight. Then, pull your arm back while keeping the rest of your body still.
Leg Press Background
Here is another popular exercise that you would see in any gym. Use an adjustable weight bench in an inclined position similar to a checkmark so that your body is in the optimal position to push your legs away from your body.
The top of each Jammer Arm should be set at about hip height while standing. The handles need to be closer to the top of the Jammer Arms.
First, face the cage and sit down on an inclined adjustable weight bench with the seat angled up. This will look like a checkmark from the side view. Then, with both feet, place behind both handles and push away from your body with legs fully extended. Guide the Jammer Arms back down slowly with control.
Donkey Kicks Background
Here is another unconventional exercise that you will feel in your lower back through your hamstrings and into your calf.
The Jammer Arms should be placed high on the upright poles with the handle at mid-thigh height.
Start off by standing at the rear of your cage and facing the back. Hold one of the rear upright poles for more balance. Stand on one leg with the opposite leg resting on a 90 degree angle with your foot on the handle. Finally, push away, feel your glutes tighten. Guide the Jammer Arms back down slowly.