KB ArmBar

Instructions

Lie on the floor with a light kettlebell on your side.
Roll on your side to grab the kettlebell with both hands.
Roll back onto tour back with the KB resting just above your chest.
Use both hands to press the kettlebell straight up overhead.
When the KB is directly over your shoulder you can remove your other arm.
Place that arm on the floor with your hand past your head.
Raise your knee on the same side as the KB
Keep your eyes on the KB as you use the raised leg to push you onto the other side
Bring your raised leg off the ground, across your body and onto the floor for support and control.
Breath in and as you breathe out let your upper hip sink down towards the floor, keeping the KB arm perpendicular to the floor.
Repeat breathing and lowering your hip until you are not making any more progress.
Gradually roll back onto your back keeping the KB arm perpendicular to the floor.
Lower the KB with 2 hands, roll to that side and return the KB to the floor.
Move the KB to the other side of your body and repeat.