Kettlebell Overhead Triceps Extension

Description

How to Do Kettlebell Overhead Triceps Extension

1. 1
   Setup

   Stand tall with your feet shoulder-width apart, holding a kettlebell by the horns with both hands, palms facing each other.

2. 2
   Setup

   Press the kettlebell directly overhead until your arms are fully extended, keeping your core braced and elbows pointing forward.

3. 3

   Slowly lower the kettlebell behind your head by flexing your elbows, keeping your upper arms stationary and close to your ears.

4. 4

   Continue lowering until your forearms are parallel to the floor or you feel a deep stretch in your triceps, ensuring your elbows remain tucked.

5. 5

   Engage your triceps to extend your elbows and press the kettlebell back to the starting overhead position, exhaling as you lift.

Tips

• Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps activation and reduce shoulder strain.
• Maintain a stable core by bracing your abdominals; this prevents your lower back from arching and helps support the overhead position.
• Control the eccentric (lowering) phase of the movement for 2-3 seconds to increase time under tension and enhance muscle growth.
• Focus on initiating the upward movement by squeezing your triceps, rather than using momentum or swinging the kettlebell.

Common Mistakes

• ×Flaring elbows outward reduces triceps isolation and puts undue stress on the shoulders; keep your elbows pointing forward and close to your head.
• ×Arching the lower back compromises spinal stability; brace your core and maintain a neutral spine throughout the exercise.
• ×Using momentum to lift the weight diminishes triceps engagement; ensure a slow, controlled movement focusing on triceps contraction.