Kettlebell Arm Bar

Muscles worked

Setup

1. Lie on your side next to the kettlebell, grasping the handle with both hands in a fetal position.
2. Roll onto your back and press the kettlebell straight up with one arm, locking the elbow completely.
3. Bend the knee on the same side as the kettlebell and place the foot flat on the floor near your glutes.
4. Extend the opposite arm straight overhead on the floor, creating a straight line with your body.

How to do it

1. Push through the planted foot to roll your body onto your side, keeping the weighted arm perfectly vertical and the elbow locked.
2. Exhale as you rotate your hips and chest toward the floor, resting your head on the bicep of the arm on the floor.
3. Inhale and hold the peak position for 2-3 seconds, focusing on 'packing' the shoulder blade into the ribs.
4. Slowly reverse the rotation with control to return to the starting position on your back.

Form checklist

• Keep your eyes fixed on the kettlebell throughout the entire movement for safety and balance.
• Ensure the wrist remains straight and neutral, not bent back by the weight.
• Maintain a vertical arm angle; the kettlebell should stay stacked directly over the shoulder joint.
• Move slowly and avoid using momentum to roll the hips.

Pro tips

• Focus on 'screwing' your shoulder into the socket by externally rotating the humerus to maximize rotator cuff engagement.
• Try to get your hips to touch the floor while keeping the kettlebell arm vertical to maximize thoracic spine mobility.

Make it harder

• Incorporate small, controlled oscillations (shaking the bell slightly) at the point of maximum rotation to further challenge stability.
• Perform the movement with a 'bottoms-up' grip to drastically increase the demand on the forearm and shoulder stabilizers.

Frequently asked

What muscles does the kettlebell arm bar work?

The kettlebell arm bar primarily targets the abs, deltoids, lats, obliques, pectorals, and triceps, and also works the erector spinae, glutes, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell arm bar?

The kettlebell arm bar uses kettlebell.

Is the kettlebell arm bar good for beginners?

The kettlebell arm bar is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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