RKC News - June 2015

The Kettlebell Arm Bar is one of the most effective exercises to promote shoulder rehabilitation. It is a so-called "Loaded Stretch," meaning a stretching exercise with added weight. By activating and improving the reflexive musculature, stability and mobility in the shoulder joint are trained simultaneously.

Especially the four muscles of the rotator cuff must stabilize reflexively. They ensure that the head of the humerus is centered in the socket of the shoulder blade, thus stabilizing the joint capsule. Additionally, the Kettlebell Arm Bar improves mobility in the thoracic spine and trains proprioceptive sensory perception in the shoulder. It is also a wonderful exercise to stretch the latissimus dorsi and pectoral muscles. Another advantage of the Kettlebell Arm Bar is the fact that not individual muscles are targeted, but rather the movement is "stretched," resulting in a higher adaptation to complex movement patterns.

Furthermore, in combination with focused abdominal breathing, mobility in individual joint structures is increased, and activation of the core muscles is achieved, ultimately leading to improved performance.

By improving mobility in the thoracic spine and shoulder, mobility in the upper body is also enhanced, relieving the lumbar spine. A perfect exercise for those who perform sedentary work and want to prevent back pain, a common ailment of modern civilization.

The starting position of the Arm Bar is the 45-degree position of the Turkish Get Up. The arm that does not hold the kettlebell is extended overhead and brought to the ground. The exercise begins with a rolling motion towards the side of the resting arm. The knee of the bent leg is positioned above the hip on the ground. The arm holding the kettlebell remains "locked" (elbows are straight) and the neck stays relaxed.

During the exercise, there is no eye contact with the kettlebell. The shoulder blades pull together and the arm remains vertical. The resting arm is brought behind the head. The bent knee is pushed forward and the hip is lowered to the ground, ultimately mobilizing the thoracic spine.

The Kettlebell Arm Bar should be performed with as little weight as possible and can be used for mobilization, as a warm-up, or as a strengthening exercise.

...the Kettlebell Arm Bar is one of the best exercises to counteract impingement in the shoulder? In impingement, due to a muscular dysfunction of the so-called rotator cuff, the external rotators are no longer able to keep the head of the humerus away from the shoulder roof. The Kettlebell Arm Bar strengthens and coordinates the weak external rotators to prevent narrowing in the shoulder joint.