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Kettlebell Arm Bar
Kettlebell Arm Bar is a loaded mobility exercise that targets shoulders, lats, and core to enhance stability and thoracic rotation; used for warm-ups, posture improvement, and shoulder prehab.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Lats
Secondary Muscles
Glutes, Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts, Medial Delts, Rear Delts
Lats
8/10Teres Major
Chest
7/10Mid Chest
Traps
6/10Mid Traps
Lower Back
6/10Erector Spinae
Glutes
5/10Glute Max
Abs
5/10Transverse Abdominis
Obliques
5/10External Obliques
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
60-120 seconds • Rest between sides
How to Perform
Lie on your side in a fetal position with the kettlebell gripped in the lower hand, handle diagonal across palm. Roll to supine and press kettlebell overhead with arm locked, shoulder packed.
- Press kettlebell overhead with straight arm, knuckles up.
- Bend top knee, foot flat; extend bottom leg.
- Push through foot to roll hips toward extended leg side, stacking hips.
- Keep arm vertical, eyes on bell, head on extended arm.
- Hold position 30-60 seconds, breathing deeply.
- Reverse roll slowly to supine.
- Lower kettlebell to chest and dismount to side.
Coaching Tips
Form Cues
- Pack shoulder down
- Eyes on kettlebell
- Drive roll from hips
- Wrist straight
- Core engaged
- Breathe fully
Breathing
Inhale to prepare, exhale to engage core and roll; breathe deeply in hold to relax into stretch.
Tempo
3-0-3
Range of Motion
From supine with arm vertical overhead to full side-lying hip stack, arm perpendicular to floor without wrist bend or shoulder drift.
Safety
Safety Notes
- Start with light weight or bodyweight
- Avoid if acute shoulder pain
- Keep wrist neutral
- Control movement to prevent drops
- Engage core to protect spine
- Stop if neck tension occurs
Spotting
No spotting needed; perform solo with light weight and focus on control.
Common Mistakes
- Shrugging shoulder
- Bending wrist backward
- Jerking roll with momentum
- Arching lower back
- Drifting kettlebell
- Holding breath
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic spine rotation
- Hip mobility for roll
Build Up First
- Basic kettlebell grip
- Overhead press competency
- Core bracing awareness
Also known as
KB Arm Bar, Kettlebell Armbar, Arm Bar with Kettlebell
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