Kettlebell arm bar

At home Pitchers Catchers Infield Outfield

MediumAbout 5 minOn your own

Holding a weight straight up while rolling onto your side. Builds a steady shoulder with the arm overhead.

Set up

Lie on your back with a light kettlebell pressed straight up over one shoulder. Bend the knee on the same side, other leg straight, free arm out on the floor.

You need: A light kettlebell or dumbbell

Steps

Keep the arm vertical and roll towards the free arm, bringing the bent knee across until it touches the floor
Hold for a few breaths, eyes on the kettlebell
Roll back onto your back
Do the reps, then swap sides

Coaching points

Arm stays vertical, wrist straight
Eyes on the weight
Slow roll

Adjust it

Easier

Hold a light dumbbell, or just hold the top position on your back.

Harder

Longer holds.