Kettlebell arm bar mobility
3 slow arm bars per side with a light kettlebell, holding 5 breaths each.
- Slot
- Mobility
- Focus
- Stability
- Time
- 8 min
- Intensity
- Moderate
- Injury risk
- Moderate
- Intervals
- 6 rounds
- Equipment
- Kettlebell
How to do it
Lie on your back holding a light kettlebell straight up above one shoulder, with the knee on that side bent. Roll toward your other side, keeping the arm straight and your eyes on the kettlebell, and let your hips turn toward the floor until you feel a stretch in the chest and upper back. Hold for 5 slow breaths, then roll back. Do 3 per side. Start very light and never let the arm bend.
Who it’s for
Chest and upper back range with the shoulder loaded, which is a rare and useful combination. It’s mobility work that also builds a bit of stability.
Common mistakes
- Starting too heavy. Very light. This is a position, not a lift.
- Letting the arm bend. Never. If the elbow softens, the weight is too heavy and the shoulder is in a bad place.
- Taking your eyes off the weight. Watch it the whole time.
- Forcing the hip down. Let it turn as far as it comfortably goes, and hold for the five breaths there.
How to progress
More range before more weight, and weight only in small steps. Three reps a side is enough at any load, since the point is the position rather than the volume.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Strength Stronger fingers and pulling, with weight you control.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.