The Kettlebell Arm Bar
The kettlebell arm bar is a highly demanding mobility and stability exercise for the shoulder. As the weight of the kettlebell helps pack the humerus into the glenoid cavity of the shoulder joint, the scapula retract while the smaller stabilizing muscles of the shoulder girdle fight to keep the bell secured in place overhead. This active stretch builds strength in a chest-open position, effectively compensating for a day's worth of seated posture. Try :30-:60 seconds for 2-3 rounds, starting with a light bell and working up to a challenging but controllable weight.
1) Basic 2) Side-lying Press 3) Bottoms Up 4) Internal/External Rotation
