Kettlebell Overhead Tricep Extension: Video Tutorial & Exercise Guide
| Workout | Kettlebell Overhead Tricep Extension |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Kettlebell |
| Force Type | Push |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Kettlebell Overhead Tricep Extension: Video Tutorial & Exercise Guide
Secondary Muscles Group
Kettlebell Overhead Tricep Extension: Step-by-Step Guide
- Step 1: Stand tall with your feet shoulder-width apart. Hold a kettlebell by the handle with both hands, arms extended above your head. Keep your core engaged and your back straight.
- Step 2: Slowly bend your elbows to lower the kettlebell behind your head. Keep your upper arms close to your ears and avoid flaring your elbows outward.
- Step 3: Lower the kettlebell until your forearms are parallel to the floor or you feel a stretch in your triceps.
- Step 4: Press through your hands to extend your arms, lifting the kettlebell back to the starting position, fully extending your elbows without locking them out.
- Step 5: Repeat for the desired number of reps, maintaining control throughout the movement.
Kettlebell Overhead Tricep Extension: Overview
The Kettlebell Overhead Tricep Extension is a powerful exercise that targets the triceps, helping to build strength and size in the back of the arms. The overhead position also engages the shoulders and core, making this movement an effective compound exercise for upper body development.
Using a kettlebell offers a unique grip and balance challenge compared to dumbbells, adding an extra layer of difficulty and enhancing wrist and forearm stability. This makes the exercise a great option for anyone looking to improve tricep strength while working on overall arm stability and control.
Kettlebell Overhead Tricep Extensions: Benefits
Kettlebell Overhead Tricep Extensions primarily target the triceps, building strength and muscle in the upper arms. This exercise also engages the shoulders and core to maintain stability, improving overall upper body strength.
The kettlebell's unique grip challenges the wrists and forearms, improving grip strength and control. This movement also helps improve shoulder flexibility and mobility, promoting better posture and reducing injury risk.
Kettlebell Overhead Tricep Extensions are a great way to isolate the triceps while also working on core stability and shoulder mobility, making them a versatile exercise for all fitness levels.
Kettlebell Overhead Tricep Extensions: Pro Tips & Advanced Techniques
Keep your core engaged and your back straight to prevent arching your lower back. Focus on controlling the lowering phase to maximize muscle engagement. Avoid flaring your elbows outward keep them close to your ears to isolate the triceps effectively. For an added challenge, try using a heavier kettlebell or slow down the eccentric (lowering) phase. Ready to build stronger arms? Let’s extend!
Kettlebell Overhead Tricep Extensions: Progression Plan
Beginner
Intermediate
Advanced
Kettlebell Overhead Tricep Extension: Frequently Asked Questions (FAQs)
What muscles do Kettlebell Overhead Tricep Extensions target?
+This exercise primarily targets the triceps, while also engaging the shoulders and core for stability and support.
Are Kettlebell Overhead Tricep Extensions suitable for beginners?
+Yes, this exercise is suitable for beginners. Start with a lighter kettlebell to learn proper form and gradually increase the weight as you become more comfortable and stronger.
How can I make Kettlebell Overhead Tricep Extensions more challenging?
+To increase difficulty, use a heavier kettlebell or slow down the eccentric (lowering) phase to increase time under tension. You can also perform the exercise seated to eliminate any potential momentum from your lower body.
How often should I include Kettlebell Overhead Tricep Extensions in my routine?
+Include this exercise 2-3 times per week as part of your upper body or arm workout. It pairs well with other tricep exercises like close-grip push-ups or tricep dips for a comprehensive tricep routine.
What common mistakes should I avoid?
+Avoid flaring your elbows outward, which reduces tricep engagement and can strain your shoulders. Keep your core engaged and your back straight to prevent arching your lower back during the movement.
