Bottoms-up KB Arm Bar
Bottoms-up KB Arm Bar is a unilateral upper body and mobility exercise training the shoulder, elbow, wrist, and thoracic spine across the sagittal, frontal, and transverse planes, using Kettlebell.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Kettlebell
- Primary joints
- Shoulder · Elbow · Wrist · Thoracic Spine
Demo video
01
How to perform it
- 1Hold a kettlebell in the bottoms-up position — bell facing up, handle down — and perform the KB arm bar by rolling onto your side with the KB held overhead, allowing the inverted position to challenge wrist, forearm, and shoulder stability while the body relaxes into the stretch. The bottoms-up grip amplifies the neuromuscular demand of the standard arm bar, requiring heightened grip tension and shoulder stabilizer recruitment throughout. Breathe deeply and hold for 30-60 seconds, using each exhale to relax further into the position. Avoid letting the KB tip or the wrist collapse — feel maximum grip and shoulder stability combined with the shoulder mobility stretch.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Kettlebell exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Front Line trainingSpiral Line trainingDeep Back Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingShoulder exercisesElbow exercisesWrist exercisesThoracic Spine exercises