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.