Kettlebell Arm Bar

1. Begin by lying flat on your back on a comfortable surface, holding a kettlebell with one hand in a fist, the weight resting against the back of your forearm.

2. Press the kettlebell straight up towards the ceiling, locking out your elbow and stabilizing your shoulder.

3. Bend the knee on the same side as the kettlebell, placing that foot flat on the ground. Your opposite arm should be outstretched on the ground for support.

4. Begin to roll onto the opposite side of your outstretched arm, using your bent leg to help rotate your hips and torso.

5. As you roll, keep the kettlebell arm extended and your eyes on the kettlebell to ensure it stays steady.

6. Continue rolling until you are on your side or until your shoulder mobility is challenged without compromising form. Your extended arm helps stabilize your position.

7. The kettlebell should remain straight above you, and your shoulder should be actively engaged in a safe, supportive position.

8. Hold for a designated period, focusing on the stabilization of the kettlebell and the engagement of your shoulder girdle and core muscles.

9. To exit, carefully roll back onto your back and lower the kettlebell to your chest before setting it aside.

10. Repeat for the desired number of repetitions before switching sides.

Please ensure that you've warmed up before attempting this exercise, and it is advisable to have proficiency in basic kettlebell drills before performing arm bars. Proper form is crucial to avoid injury, and if you're new to this exercise, consider having a trained professional supervise you.

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