Use This One Exercise To Maximize Shoulder Stability
The Kettlebell Arm Bar is a simple and effective exercise used to create more stability in the shoulder. It’s also great for increasing mobility in the thoracic spine in addition to stretching out the lats and the pecs.
Why The Kettlebell Arm Bar
The Kettlebell Arm Bar is easy to apply and a big bang movement. Primarily prescribed as a shoulder stability drill, the arm bar requires the larger and smaller muscles of the shoulder to lock the kettlebell in it’s position. These same muscles or also used for the pulling and pushing exercises as well as the rotation of the shoulder.
In addition to the stability gained in the shoulder, this simple exercise will also increase thoracic mobility and help stretch the lats and pecs. Both of which are very important to anyone who sits at a desk for too long.
- Equipment: Light Kettlebell (m=16k, w=12k)
- Start: On the floor in the get-up position with your unloaded arm extended overhead.
- Motion: Slowly turn towards the unloaded side, keeping the loaded arm vertical and loaded shoulder packed. The free leg will “kick stand” out in front, rotating your hips over to the floor.
- Keep loaded arm vertical
- Once in position, relax the neck and keep shoulders stacked and packed
- Movements should be slow and controlled
- The Kettlebell Arm Bar can be used as a warm-up prior to a shoulder focused workout, or a part of a recovery based workout
- Hold the final position for 5-10 deep breathes
- Perform 3-5 sets for both sides
- Superset this exercise with a dynamic mobility drill, like the Kettlebell Halo, and you’ve got a fantastic shoulder mobility/stability set.
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