The Arm Bar is a big-bang shoulder mobility and stability drill. This is an excellent drill for developing thoracic mobility and shoulder girdle stability. Pick up a light kettlebell and set-up as you would for the get up ( kettlebell at full extension in the right hand, right knee bent and foot placed on the floor). Stretch the left arm overhead, and using the left arm and leg as an axis, bring your right knee up to the chest and roll to the left. Roll over to bring your chest toward the ground, resting the head on the left biceps or on the ground. Straighten the right leg, and try to push the right hip toward the ground. Creep the left hand “back” along the floor, and keep both shoulders pulled down and away from the ears. Hold or pulse the position for 30-60 seconds.
