The kettlebell arm bar is one of the most popular exercises among bodybuilders and fitness enthusiasts. The arm bar is a great exercise to build strength, endurance, and power. However, it requires a certain level of skill to perform properly. Therefore, if you are not familiar with how to do this exercise correctly then your results will be limited. You need to learn how to use proper form when performing the arm bar so that you can achieve maximum benefits from this awesome exercise!
What Is The Best Way To Do The Kettlebell Arm Bar?
There are many ways to perform the arm bar. Some people prefer to do them standing up while others like to do them lying down. There are even some people who prefer doing the arm bar with their feet elevated and others who don’t want any extra weight on their back or knees.
You may have heard of the traditional way of doing the arm bar. That’s what I call the “old school” way. However, there are other ways too. For example, you could do them with dumbbells instead of kettlebells or you could do them using a resistance band instead of a kettlebell. Whatever method you choose to perform the arm bar, make sure that you practice it until it becomes second nature to you before attempting to perform it with heavier weights!
For the purpose of this article, I am going to teach you how to do the kettlebell arm bar with a standard 53.5-pound kettlebell. However, once you’ve mastered this technique, you will be able to transition over to other types of arm bars just by switching out the kettlebell. The kettlebell arm bar is a great exercise to add to your strength training arsenal and since it only requires one kettlebell, it’s perfect for someone who is just starting out and doesn’t have much experience with lifting weights in general.
The first step is to grab the kettlebell and get into position. Stand up straight with your knees slightly bent and the kettlebell hanging at arm’s length just in front of your thighs.
Your arms should be straight but not locked at the elbow and your shoulders should be back. This is the starting position. As you can see, it’s very similar to how you would hold a barbell when you’re about to perform a regular deadlift except that your grip on the kettlebell is much narrower than your grip on the barbell would be. When you transition into the down position, your arms should be locked out and the kettlebell should be directly in front of your thighs.
The next step is to bend at the hips and lower your torso while keeping your arms in the same position. Continue lowering your torso until it is roughly parallel to the floor.
Now that you’re in the proper position for the arm bar, it’s time to come back up to the starting position. Begin by pushing your hips forward and “humping” your back as you extend your arms. Continue extending your arms until they are straight again.
At this point, the kettlebell should be directly in front of your shoulders. To complete the movement, lower the kettlebell back down to arm’s length in front of your thighs.
Repeat this exercise for the desired number of repetitions.
Sources & references used in this article:
The Kettlebell Arm Bar by L Coffel, DCC Liebenson – Journal of …, 2017 – bodyworkmovementtherapies.com
Kettlebell training for basketball by T Kuivalainen – 2010 – theseus.fi
Kettlebell training by S Cotter – 2013 – books.google.com
How to Smooth Out the Kettlebell Snatch by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com
Kettlebells: Strength Training for Power & Grace by S Vatel, VD Gray – 2005 – books.google.com
Official blog of the RKC kettlebell tutorial by M Beecroft, RKC Master, M Bos, A Du Cane, A Gala… – rkcblog.dragondoor.com