Kettlebell Overhead Triceps Extension

beginner · isolation

Setup

Stand with your feet hip-width apart, holding a kettlebell by the horns with both hands, pressed straight overhead with the bell hanging behind your hands. Pick a bell you can control on the way down as well, dry your hands and keep the space behind you clear, with nobody standing there.

Execution

Brace your core and keep your upper arms close to your ears and vertical for the whole set.
Inhale and bend your elbows to lower the kettlebell behind your head under control.
Lower until your forearms are close to parallel with the floor, without letting the elbows flare outward.
Exhale and straighten the elbows to press the kettlebell back overhead.
Do not arch the lower back as you press up; brace the core to keep the spine neutral.
If a rep will not come up, do not fight it and do not let go: keep hold of the horns, hinge forward at the hips so the bell travels away from your head, then set it down on the floor.

Breathing

Inhale as you lower, exhale as you press up. If you have high blood pressure, heart disease, a hernia or you are pregnant, do not hold your breath: exhale on the way up and use a light bell.

Quick cues

Upper arms stay close to the ears.
Elbows don't flare outward.
Brace the core, don't arch the back.
Lower until the forearms are level.

Common faults

Fault: The elbows flaring out to the sides as the weight lowers
Fix: Keep both elbows tucked in close to the head for the whole set.
Fault: Arching the lower back to help press the weight up
Fix: Brace the core before pressing and reduce the load if the back still arches.
Fault: The upper arms drifting forward during the lowering phase
Fix: Keep the elbows fixed near the ears and let only the forearms move.
Fault: Using too heavy a kettlebell, losing control on the way down
Fix: Drop the weight to a level you can lower and press evenly under control.

Equipment

kettlebell

Muscle groups

arms, shoulders, core