Kettlebell Overhead Triceps Extension

Also called kb overhead extension, kettlebell tricep extension and overhead tricep extension.

Works

Triceps, plus shoulders and abs

Equipment

Kettlebell

Level

Beginner

Type

Isolation

How to do it

Setup. Stand with your feet hip-width apart, holding a kettlebell by the horns with both hands. Press it overhead until your arms are extended, with the bell hanging behind your hands.

1. Brace your abdominals and keep your upper arms vertical and close to your head. This is your starting position.
2. Bend at the elbows to lower the kettlebell behind your head, going as far as your shoulder mobility allows without your elbows flaring outward.
3. Extend your elbows to press the kettlebell back to the starting position, keeping your upper arms still throughout.
4. Keep your ribcage down and avoid arching your lower back as you extend.

Cues

• Hold the horns, arms overhead.
• Upper arms by the ears.
• Lower behind the head.
• Extend to lockout.

Common mistakes

• Elbows flaring.
• Ribs flaring, low back arched.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore elbow and a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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