Adiletix - Kettlebell Arm Bar - Step-by-Step Guide
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Kettlebell Arm Bar
1 - Lie on your back with a kettlebell held in one hand directly above your shoulder, arm fully extended and wrist neutral.
2 - Bend the knee on the same side as the kettlebell and place that foot flat on the floor while keeping the opposite leg straight.
3 - Keep your eyes on the kettlebell and slowly roll your body toward the straight-leg side, allowing your bent knee to cross over your body.
4 - As you rotate, keep the kettlebell arm vertical and packed into the shoulder while the free arm reaches overhead or rests comfortably on the floor.
5 - Pause in the rotated position, breathe steadily, and allow the chest, shoulder, and upper back to open without losing control of the kettlebell.
6 - Slowly reverse the movement back to your back while keeping the kettlebell stable overhead.
7 - Repeat for the desired time or repetitions, then switch sides.
