The jammer arm exercise is a popular strength-training workout that targets the lower body, particularly the quadriceps, glutes, and hamstrings. It involves using a jammer machine, which consists of a vertical bar with two handles on either side and a weight stack that provides resistance. Adjust the exercise for different fitness levels and maintain proper form to avoid injury and maximize benefits. In this guide, we’ll provide step-by-step instructions on how to adjust the jammer arm to the right height and perform the exercise safely and effectively.
How to perform Jammer Squats
- Adjust the height of the jammer arm to a comfortable position for you.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the handles of the jammer arm with a neutral grip, ensuring your hands are shoulder-width apart.
- Squat with weight on heels, thighs parallel to the ground, and knees aligned with toes.
- Exhale and push through your heels to stand back up, extending your legs fully and bringing the jammer to arm up with you.
- Throughout the exercise, maintain proper form by keeping your back straight and your core engaged.
- Avoid letting your knees collapse inward or leaning too far forward, as this can put stress on your joints.
- If you find the weight too heavy or too light, adjust the resistance on the machine accordingly
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