Hook Lying Arm Bar With Knee Drops With Kettlebell

  • HOW: Get set-up on the ground in the fetal position to grab the kettlebell with both hands. Then transition to laying on your back in a hook-lying position and use both hands to bring the kettlebell up until your arm is raised in front of you with your elbow extended and your knuckles facing the ceiling. โ€˜Packโ€™ your shoulder by rotating your tricep into your armpit to help engage your lats, and engage your core. Now youโ€™re going to let your knees drop side-to-side while keeping your upper body still. Perform for the time prescribed.
  • FEEL: This should feel like a shoulder, tricep, and shoulder blade workout. You should feel like youโ€™re stabilizing the kettlebell overhead in a still position and only allowing rotation of your lower body while staying strong and stable in your upper body
  • COMPENSATION: Do not bend at your wrist, elbow, or allow excessive motion at your shoulder/shoulder blade. Try to rotate the kettlebell on a swivel vs. allowing excessive translation of the kettlebell.

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