My Favourite Shoulder Prehabiliation Drill: The Kettlebell Arm Bar

The kettlebell arm bar is a static hold stretch performed obviously with a kettlebell (duh!).  It's actually a stretch and activation drill all in one.  The entire shoulder girdle is strengthened because all the primary movers and stabilizers have to fire so you don't drop the kettlebell on your head!  The pecs also get a great stretch out of the drill as well.

*Important* You must start light to get a feel of the drill.  The last thing you want to do is tear your shoulder out of its socket after reading this post - a 8-12kg bell should be fine.  A dumbbell can be used, but you lose the off-center effect that the kettlebell provides.  This off-center effect feels completely different, as you can imagine, compared to using a dumbbell.  I would also suggest you practice this drill with a spotter until you are comfortable.

How to perform the KB Arm Bar:

Kettlebell Arm Bar 32kg from Jon-Erik Kawamoto on Vimeo.

1.  Safely press the kettlebell while lying supine with lots of space around you.  Keep your elbow locked and extend your opposite arm above your head.  For those new to KB lifting, the KB needs to rest in a diagonal in your grip in order to maintain a neutral write.  A wrist band is also great to wear to prevent the bell from sliding around on your wrist if it's sweaty.

2.  Keep your knee bent on the same side as the kettlebell.  Drive that foot slowly into the floor to initiate the roll.  Keep your eyes on the bell at all times.  Slightly feel as if you're "reaching" up with the bell toward the ceiling - this will aid the roll.

3.  Keep your hips and shoulders tight as a unit.  Feel your shoulder sink into your body as the weight of the bell "pushes" down on your arm.  However, do not shrug/elevate your shoulder - this is a weak position and potentially dangerous.

4.  As you complete the roll, keep your eyes on the bell and arm stiff.  Your head can rest on the bottom arm or you can hold it up - it's up to you.  Slowly finish the roll by semi-flattening your hips with the floor with your legs straight.  Your chest should also be semi-flat with the floor.  Hold this final "pose" for 3-5 seconds (actually depends how heavy the bell is but NEVER go to failure on this drill).  THE KETTLEBELL SHOULD REMAIN DIRECTLY OVER THE SHOULDER JOINT AT ALL TIMES DURING THE DRILL.

5.  Reverse all the steps and return the kettlebell to the ground safely.

Remember, there are no contraindicated people out there, only contraindicated exercises.  This exercise may not be for you - consult with a fitness professional before attempting this drill.  Also consult with your doctor prior to engaging in a physical fitness plan.

Thanks for reading,

-JK