How should you do it?
Move your not loaded hand to the ear and shift your leg so that you move to an almost lying on your stomach position. Gradually straighten both legs and pull the shoulder blades together (thinking to keep the shoulder unstuck from the ear). All the time observe the kettlebell, at the same time trying to perform tensions and relaxations of the glutes (push the pelvis to the ground).
Do about 10-15 repetitions per side or work on time (for example 20-30 sec per side).
When should you do it?
Arm-bar can be used as a warm-up before the pressing session. It is also a great intro to „windmills”. If you already feel more confident in basic Arm-bar, try to add some press to this position. It may seem a little bit scary, but it’s a great drill before bent press. Practicing Arm-bar will help you in all kinds of press (not just with the kettlebells) or even with pull-ups (as it opens up the chest and shoulders).
You can do it also at the end of your training as a stretch, but be careful not to take too much weight. When we’re tired, it’s harder to control bigger weights.
What weight should I use?
Use much lighter weights than for Turkish Get-ups. We recommend 8-12kg for women, and for men 12-20kg will be sufficient. It’s not a competition, don’t try breaking records here.
Add Arm-bars to your everyday routine!
Active stretching under weight is like killing two birds with one stone. It helps loosen up what’s tense and also makes it easier to enter the workout mentally. Try to do it every day and you’ll see how much it will improve your posture.
