The kettlebell arm bar is one of my favorite exercises. Here are some of the benefits:

• Improved rib cage mobility
• Improved thoracic spine mobility
• Loosens up the pecs
• Loosens up the fascial line between the pec and the opposite hip
• Healthier, happier shoulders

This is a tiny taste of what you will experience inside my 8 Minute Shoulder Fix program, which is on its final original pricing sale this week:

-> 8-minute Shoulder Fix – Final “Original Pricing” Sale

More on that in a second. First, here is how to do the exercise.

How To Do The Kettlebell Arm Bar

1. Start lying on the ground with the kettlebell at your side at shoulder level, in what we call the cradle position. This looks like the start of a Turkish get up.
2. Pull the kettlebell into the body, roll to your back, and extend the working arm to lockout. Be sure to pack the shoulder back and down for stability.
3. Take the same leg as your working arm and drive it over the top of the body. Drive that hip toward the ground while also driving the working shoulder toward the ground.
4. Breathe in, then exhale as you drive the hip and shoulder toward the ground a little more each time. Do this 3 to 5 times progressively.

If you want a full breakdown of this move, along with a bunch of other movements, all organized into 8-minute daily routines in a 28-day challenge format, check out the 8 Minute Shoulder Fix.

Whether your goal is to improve shoulder mobility and stability, reduce pain, or prevent injury, this program has you covered.

This is the last chance to grab it at original pricing. Link below:

-> 8-minute Shoulder Fix – Final “Original Pricing” Sale

— Forest

Got a simple squat test for you to take today.

This will be a great indicator of your hip mobility and your ability to move well in general.

You can do this RIGHT NOW.

It will only take about 30 seconds.

The results will be super powerful.

So stop what you’re doing, and give it a try:

Simple Squat / Hip Mobility Test

*Need to work on your hip mobility? That’s exactly what The 8-Minute Hip Fix is built for.

It’s a simple 28-day plan — follow-along videos, PDF guides, and a progress test on Day 1 and Day 28 — designed specifically for people 40+ who want to train hard and stay pain-free.

And right now, you can get it at original pricing, for a short time longer only:

=> Get The 8-Minute Hip Fix

1 – Stand facing a wall, chest about 8-12 inches away. Raise both arms overhead, fingertips near the wall.

2 – Do five simple bodyweight-only squats, keeping your arms up and your chest as upright as possible.

3 – On the fifth and final rep, hold in the bottom position for a good 10 seconds.

(See the image above for reference.)

How’d it go?

Go through the checklist below and see how you did. Answer each question yes or no:

Y/N – My weight wanted to shift to my toes as I lowered myself into the squat

Y/N – My body wanted to tip forward and my face felt like it was going to hit the wall

Y/N – My arms drifted away from the wall as I descended

Y/N – My knees caved in

Y/N – My feet rotated out to be able to get the tops of my thighs below parallel

Y/N – I had to get my feet super wide to get the tops of my thighs below parallel

Y/N – I was not able to get the tops of my thighs below parallel

#

If you answered yes to at least one of the questions above, you need to work on your hip mobility.

If you don’t, in the short term, you’re decreasing your performance and making your workouts harder than they need to be.

If you don’t, in the long term, you are likely to get injured.

But the GOOD news is, you can do something to fix these issues — in just 8 minutes a day.

One of the first places to start is by working on your hip mobility. And that’s exactly what The 8-Minute Hip Fix is built for.

It’s a simple 28-day plan — follow-along videos, PDF guides, and a progress test on Day 1 and Day 28 — designed specifically for people 40+ who want to train hard and stay pain-free.

And right now, you can get it at original pricing, for a short time longer only:

=> Get The 8-Minute Hip Fix

To your success! –

– Forest Vance | ForestVanceTraining.com | KettlebellBasics.net

Right around the time I hit 40, I started making flexibility and mobility a priority—and it’s made a huge difference in my overall fitness.

When I wake up now, I feel better and move with less pain, which makes me more active throughout the day. It’s also improved my strength by allowing me to get a better range of motion in key lifts, which has made me even stronger.

Plus, feeling good physically helps keep a more positive mindset all day long.

One of the tightest areas for me has always been the hips. If you spend a lot of time sitting, you might feel the same way.

Sitting leads to tight hips, which messes up hip extension mechanics—this impacts so many athletic movements and can even cause back and knee pain.

One of the best stretches to open up your hips is the couch stretch:

*The Couch Stretch is one of my favorites, but it’s just one piece of the puzzle. If you really want to unlock your hips and keep them feeling good long term, you need a complete daily routine — not just one stretch. That’s exactly what the 8 Minute Hip Fix gives you: a full 28-day, 8-minutes-per-day mobility routine that targets all the right areas in the right order. It’s on sale right now, but this is your last chance to grab it at original pricing. Learn more and get instant access at the link below:

-> My daily “8-Minute Hip Fix” mobility/flexibility routine – Last Chance at Original Pricing

THE COUCH STRETCH

• Back knee on a couch, bench, or chair
• Front foot planted out in front
• Back foot pressed up against the surface
• Point the back toe

Now the key part:

• Tuck your pelvis slightly
• Squeeze the glute on the back leg
• Stay tall
• Drive your hips forward

You should feel it in the front of the hip and quad.

• Hold for at least 60 seconds per side
• Aim to do it daily

Give the Couch Stretch a try for just one week—60 seconds per leg, each day—and see how much better your hips feel.

– Forest

PS – The Couch Stretch is one of my favorites, but it’s just one piece of the puzzle. If you really want to unlock your hips and keep them feeling good long term, you need a complete daily routine — not just one stretch. That’s exactly what the 8 Minute Hip Fix gives you: a full 28-day, 8-minutes-per-day mobility routine that targets all the right areas in the right order. It’s on sale right now, but this is your last chance to grab it at original pricing. Learn more and get instant access at the link below:

-> My daily “8-Minute Hip Fix” mobility/flexibility routine – Last Chance at Original Pricing