I've got tight shoulders...it's always been an issue for me.

The first time I tried this one (the Kettlebell Arm Bar), I was really impressed with how well it opened things up.

It's very simple to do (once you know how it's done) and you can work it into your routine either during warm-ups, cooldowns or at any point during the day when you feel you need it.

It's excellent for improving your shoulder mobility and/or shoulder stability as well as...

• opening up the rib cage
• opening up the thoracic spine
• loosening up the pecs
• loosening up the fascial line between the pecs and the opposite hip
• keeping your shoulders feeling great!

 

HOW TO DO IT

Start by lying on the ground, with the KB at your side, at shoulder level, in what we call the “cradle” position (it looks like the start of a Turkish get up)

Now pull the KB to the body, roll to the back, and extend the working arm to lock out. (Be sure to pack the shoulder back and down for stability)

Now, take the same leg as your working arm, and drive it over the top of your body. You’re going to drive that hip towards the ground, as well as bringing the working shoulder towards the ground.

Breath in and then exhale, driving the hip and shoulder towards the ground a little more each time. Do this three to five times progressively.

Be sure to watch the video that shows how to do this exercise...it'll give you the best idea of how this one is done.

This exercise is part of the Renegerate advanced recovery protocol that I talked about yesterday, created by Forest Vance.

If you haven't checked out that program yet, I would absolutley recommend it, especially if you're interested in optimizing your ability to recover from hard training

Discover the simple 3-6 minute sequences that can help you recover faster so that you can train more effectively, more frequently and without injury.

Nick Nilsson
The "Mad Scientist of Muscle"

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