Kettlebell Armbar

How to do it

1. Lie on your back holding a kettlebell locked out directly above one shoulder, arm fully extended, and plant the same-side foot flat on the floor.
2. Keeping the kettlebell locked out and your eyes on it, roll onto the opposite hip and shoulder.
3. Use the planted foot to help drive the roll, and press the free hand into the floor for support as you turn.
4. Continue rotating until you are propped on the elbow, and then the flat hand, of the non-working arm, with your torso rotated but the kettlebell still stacked over the working shoulder.
5. Hold this rotated position briefly, keeping the elbow of the working arm locked and the shoulder packed.
6. Reverse the roll back to lying flat, returning the kettlebell overhead throughout, then repeat for the set before switching sides.