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KB Arm Bar Rolling Pattern

A kettlebell exercise that combines arm bar positioning with rolling movements to develop shoulder stability and thoracic mobility.

Exercise Overview

Category

Functional Training

Exercise_Type

Mobility

Difficulty_Level

Advanced

Technique

Lie on back with kettlebell in one hand extended overhead. Roll to side while maintaining arm bar position, then return to starting position.

Starting Position

Lie on back with kettlebell held overhead in one hand, ready to perform the rolling movement.

Finishing Position

Complete the rolling pattern and return to starting position.

Form Cues

Maintain arm bar, control roll, keep core engaged, breathe properly, maintain form

Common Mistakes

Losing arm bar position, poor control, lack of core engagement, rushing movement, poor form

Progression Tips

Increase weight, perform faster, add variations, try different patterns

Regression Tips

Use lighter kettlebell, slow down movement, focus on form, practice control

Safety Notes

Maintain proper form to avoid shoulder strain. Keep core engaged throughout. Stop if you experience shoulder or back pain.