Adiletix - Bottoms-Up Kettlebell Arm Bar - Step-by-Step Guide
0:00
-0:00
Disabled
Auto
0.25x
0.5x
0.75x
Normal
1.25x
1.5x
1.75x
2x
Bottoms-Up Kettlebell Arm Bar
1 - Lie on your back with a light kettlebell beside one shoulder and grip the handle firmly so the bell is balanced upside down above your fist.
2 - Press the kettlebell straight up over your shoulder with your wrist stacked and elbow locked or softly extended; keep your eyes on the kettlebell.
3 - Bend the same-side knee and place that foot flat on the floor while extending the opposite arm and leg out to the side for support.
4 - Slowly roll your body toward the extended side by driving through the bent-leg foot, keeping the kettlebell vertical and bottoms-up throughout the movement.
5 - Settle into the arm bar position with your chest rotated toward the floor, shoulder packed, ribs controlled, and forearm vertical under the kettlebell.
6 - Hold the position with steady breathing, maintaining wrist stability and shoulder control without letting the bell tip or wobble excessively.
7 - Carefully roll back to your starting position, lower the kettlebell under control, and repeat for the desired duration or repetitions before switching sides.
