Unlock Tight Shoulders with the Kettlebell Arm Bar

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Күн бұрын

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The kettlebell arm bar is an excellent warmup for any overhead lift.
Think of it as shoulder PREHAB and shoulder REHAB all rolled into one.
Here are the key benefits of the kettlebell arm bar:
🔥 Shoulder stability
🔥 Shoulder mobility
🔥 Thoracic spine mobility
🔥 Shoulder strength
🔥 … and there’s some sneaky hip mobility too.
If you have tight or restricted shoulders, this needs to be your go-to shoulder mobility move.
#kettlebellarmbar #kettlebell #shouldermobility
0:00 - Intro
0:06 - How to Do the Kettlebell Arm Bar (Basic Version)
1:26 - Kettlebell Arm Bar Variations
1:32 - Rotations
1:45 - Shrug + Anti-Shrug
1:57 - Hip Prying
2:19 - Crooked Arm Bar (aka Bent Arm Bar)
2:48 - Why Do the Kettlebell Arm Bar?
3:06 - Common Arm Bar Mistakes
4:07 - Where to Learn More
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Пікірлер: 13

@CatChau 5 ай бұрын

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@syrus3k 5 ай бұрын

I'd never even heard of this but looks incredibly good for shoulders!

@CatChau 5 ай бұрын

Yes, it's SO good for the shoulders! Chau is a martial arts guy and his shoulders were pretty tight / restricted due to many years of fight stance and punching. Doing the arm bar as his warmup was a GAME CHANGER. His overhead mobility improved so quickly. Try it out! It also just feels good! They teach the arm bar at the StrongFirst kettlebell instructor certifications as well as at some of the StrongFirst events, like SF Resilient. Let us know what you think! Thanks so much for watching! :)

@mrshodos Ай бұрын

Needed these tips and movements, thank you

@CatChau Ай бұрын

I’m so glad it was helpful! Thanks for watching! 🙏☺️

@nealchowdhury7217 5 ай бұрын

Thanks for doing this Cat!

@CatChau 5 ай бұрын

Yay, no problem Neal! This one was a long time coming 😝 How’s training going?

@MeeksLp 4 ай бұрын

This looks amazing I suffer with pain in my shoulders constantly I’ve had physio pain relief but nothing really works , is this ok to perform even when you have shoulder impingement issues

@CatChau 4 ай бұрын

I would get approval from your doctor first. I am not a doctor of physician, but I would say: as long as you have approval from your doctor, and you use a very light kettlebell, and you don't move through any positions that cause pain, then you could do it and it could be beneficial for you! It should not be painful. You can do it with a 5 lb dumbbell since it's hard to find a 5 lb kettlebell.

@shantanusapru 5 ай бұрын

Interesting & useful variations! I didn't know about the "bent arm bar"...Seems interesting! Will try that out soon enough. BTW, why the generic "no heavier than 12kg" restriction? Is that for both females *and* males? In which case, I disagree with you. For males, I'd go up to 16kg for mobility/warm up stuff...

@CatChau 5 ай бұрын

Hi! Thanks for watching! ☺️ Our advice to not go any heavier than the 12kg applies to the vast majority of people. Guys who can military press the 32kg for 5 reps per side and who can press the 40kg for at least 1 rep per side can use the 16kg for arm bars. But that’s a small percentage of the population. If you mostly train with the 24kg bells and the 32kg is close to a 1RM for you, then definitely use the 12kg for arm bars. You don’t want to go too heavy in the arm bar because you want to activate the small stabilizer muscles in the rotator cuff. You don’t want the “prime movers” (eg pec, tricep, etc) to do much. If you go too heavy, the prime movers will take over and then you’re missing the point of the arm bar. Hope this helps! Lmk what you think of the arm bar variations! 👍💪

@shantanusapru 5 ай бұрын

@@CatChau Hmm...Good points, although, I am still not in full concurrence...I think if one can control the 16kg bell properly, then one can use that as well...but I understand your rationale/points... And, yes, I esp. plan to try the bent arm bar, as it's new for me, and sounds interesting. Cheers!

@CatChau 5 ай бұрын

@@shantanusapru - Totally get it! Try it out with different size bells and see how it feels! 👊💪