Improve Your Overhead Strength With The Armbar

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.