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. ‘Pack’ your shoulder by rotating your tricep into your armpit to help engage your lats, and engage your core. Now you’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 you’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.