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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Kettlebell Arm Bar
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A slow roll from your back toward your front with a kettlebell held straight up. It trains the shoulder to stay centred and stable while the trunk rotates beneath it.
How to do it
Lie on your back with a light kettlebell pressed up in one hand and the same side knee bent. Step the bent leg over and roll toward the opposite side until you are close to face down, keeping the bell arm vertical. Hold 3 to 5 breaths, then roll back.
Common mistake
Letting the arm drift off vertical as you roll. Keep your eyes on the bell and the shoulder pulled into the socket. If it pinches or feels unstable, go lighter or roll less far.
Helps with
- Shoulder pain
- Posture
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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