Скачать или смотреть Kettlebell Arm Bar with Hip Rotation

Here is a great exercise to improve shoulder and core stability, as well as improve dissociation between your upper and lower body. The ability to move your upper and lower body separately from one another allows your to create more power as a rotational athlete and helps take pressure off of your spine. Follow me ‪@driveptny‬ on instagram to improve your performance and minimize injury!

Position yourself on the floor by lying on your back. Press the kettlebell overhead with one arm and lay your other arm flat to the floor at about 90 degrees. Your leg on the same side is then flexed towards you.

Keep your knee to your chest, the kettlebell overhead and core tight. Rotate your knee across your body and press the kettlebell up towards the ceiling. The key is to only rotation as far as you can before your mid back wants to come off the floor.

Perform 2 sets of 8-10 reps on each side with a mild to moderate weight. If you are a beginner you can even elect to not use a weight to start.