The Kettlebell Arm Bar is a powerful exercise that targets shoulder stability, core control, and mobility. It’s often used for strength training, injury prevention, and enhancing body awareness. Here’s a simple breakdown of how to perform it safely and effectively.
Step-by-Step Instructions
- Set Up
Lie flat on your back holding a kettlebell in one hand with your arm fully extended toward the ceiling.- Bend the knee on the same side as the kettlebell.
- Keep the opposite leg straight on the ground.
- Seratus Punch
Press the kettlebell straight up by engaging your shoulder blade — this is called a seratus punch. It activates stabilizing muscles around the shoulder. - Begin the Roll
Slide through your bent leg and gently roll your body toward the opposite side.- Keep the kettlebell stable and stacked directly over your shoulder.
- Your gaze can follow the bell or look away, depending on comfort and mobility.
- Hip and Leg Position
Bring your top leg (the leg opposite the kettlebell side) up to a 90-degree angle.- Hold this position for 5 seconds, maintaining tension and control.
- Return with Control
Slowly reverse the movement, rolling back to your starting position while keeping the kettlebell stable.- Lower the kettlebell carefully and reset.
Tips for Success
- Focus on smooth, controlled movement.
- Keep the kettlebell stable and directly above your shoulder at all times.
- Prioritize shoulder engagement over heavy weight.
- Practice with a light kettlebell first to perfect your form.
Incorporating the kettlebell arm bar into your training can improve your shoulder resilience and overall movement quality. Give it a shot—and remember, control is key!