An Arm Bar a Day Keeps the...

KB Arm Bar

Why I love it

There are a few exercises that I love to use as “fillers”. Fillers are often used during longer rest periods. Typically not very taxing but can help mobilize and stabilize joints, stretch tight muscles, strengthen weaker muscles, or correct movement imbalances. I have consistently used the arm bar as a filler and corrective exercise for over a decade. Let me explain what it does and maybe it will be helpful for you as well.

What Does it Do

An arm bar a day keeps the ortho surgeon away. I have heard that from a few different mentors and jingles always seem to stick. So there you have it if you have shoulder issues the arm bar might just be your ticket to avoid surgery. Kidding, well sort of, I'm not giving medical advice here but if you are cleared for exercise and have shoulder or thoracic issues the arm bar can help.

• Improves shoulder stability

• Increases mobility in the thoracic spine

• Also good for hip mobility and glute activation

Key Coaching Cues

• Start by lying on your side sort of in the fetal position. From here grab the kettlebell and roll it onto your back.

• Next press the kettlebell in a chest press motion and place your open hand and arm out to the side.

• The leg on the same side you are holding the kettlebell should slide into a flexed position. Foot on the floor and knee raised up.

• Begin to rotate to your side keeping the kettlebell locked out overhead. Your head should be resting on the arm out to the side. Keep an eye on the kettlebell.

• Continue to bring the bent leg out to the side and begin to straighten the leg out pressing your hips flatter onto the floor. Remember the kettlebell stays over the top.

• Breathe in this position for a few breaths and externally rotate your hand which means to turn your thumb outward.

• Reverse this movement to the starting position and that would be one rep.

OVERVIEW

The kettlebell arm bar is best used as a warm-up or filler exercise. I recommend doing it often and learning how to progress it into harder variations which I will cover at some point in my blog. If you want to learn how to make it harder, let me know, and help you out. Otherwise, have fun with the new exercise, and remember to start LIGHT with the kettlebell armbar.