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.