For the armbar:
- Set up like a Turkish Get Up
- Bend your knee and put it across your body
- Keep pressing up into the kettlebell and roll as far onto your stomach as you can.
- Hold for 30-60 seconds
For the bent armbar:
- Set up in a side plan or half side plank
- Reach up with your free hand
- Pull your elbow to your hip keeping your forearm vertical (think of your best Backstreet Boys soul grab!)
- You should feel your last cramp!
- 8-10 reps each side.