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Exercise Profile
  • Target Muscle Group
    Shoulders
  • Exercise TypeWarmup
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelIntermediate
  • Secondary Muscles
    Chest, Glutes, Hip Flexors, Triceps, Upper Back
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Kettlebell Arm Bar Overview

The kettlebell arm bar is an exercise used during a warm up as a form of dynamic stretching to increase mobility in targeted muscle groups and activate others.

The kettlebell arm bar does just this by activating the muscles of the arms, shoulders, and chest while they fight to stabilize the kettlebell overhead. Meanwhile, you increase the mobility of your hips and activate your glutes during the leg crossing portion of the drill.

Kettlebell Arm Bar Instructions

  1. In a side lying position, grasp a kettlebell with both hands and roll onto your back.
  2. Press the kettlebell to full lockout using just one arm and then place your free hand out to the side of the body.
  3. Bring the ipsilateral knee into flexion and maintain that position throughout the duration of the movement.
  4. Rotate the knee in front of the body until it touches the floor. Keep your eyes on the kettlebell but allow the shoulder blade to move independently on the ribcage as the hips rotate.
  5. Rotate the hips back to the starting position and repeat for the desired number of repetitions on both sides.

Kettlebell Arm Bar Tips

  1. Never stretch to the point of pain or discomfort which causes you to hold your breath. Holding the breath increases global tension and will only work against the effects of the stretch at hand.
  2. Don’t allow the wrist to break backwards at any point during the movement. Ideally you should have a straight line from shoulder through wrist.
  3. Keep your eyes on the kettlebell and fight for stability at the shoulder. The movement should be smooth and result in a stretch on the pec and musculature surrounding the scapula and shoulder girdle.
  4. You should feel this stretch globally, not just pinpointed at the front of the shoulder joint.
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