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Old Forum Correct form on KB Armbar

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Being no armbar specialist I got a good set of guidelines from mr Engum here:

http://breakingmuscle.com/strength-conditioning/untying-4-knots-jon-engums-4-weeks-flexible-steel-program

 

I hope this will help you in some way.
 
The best video I've seen on it was (unsurprisingly) by Dave Whitely and Geoff Neupert: http://www.youtube.com/watch?v=UXI0E-7fhDc

The guy in the video you put up drops his knee while going deeper; Dave Whitely points out this allows the lumbar spine to rotate which messes up the point of the drill--thoracic spine mobility.  They also talk about how the weight does not, and should not be very heavy, which makes me think there's nothing strange about getting a stretch doing it with no weight at all.  My guess is that some weight helps you find the position better and helps you not cheat the movement... but as I said that's just a guess, so hopefully a more experienced hand could point us both in the right direction.

Cheers,

Josh
 
Follow the technique from Jon

the video from Mike is not the best form by the "model"

You can straighten the leg and turn the hips

the arm bar is NOT about how far behind you you can put the KB - it is about a vertical arm and a bottom up t-spine rotation around a stable shoulder
 
It's been my experience that most people tend to focus too much on the bell.

The armbar can be an amazing stretch without a kettlebell.
I make sure students/clients understand the position and finer points first, then add a bell after.

Without the bell it's an amazing stretch.
With the bell it's a great stability exercise.
 
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