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Kettlebell Overhead Triceps Extension

IntermediateStrengthTier T3

You stand holding one kettlebell by its horns with both hands, pressed overhead. Your upper arms stay upright and still near your head. You bend your elbows to lower the kettlebell behind your head, then straighten them again.

Targets: Elbow
Muscles: Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Press the kettlebell up from the horns into that starting position, locked out overhead. Then lower the kettlebell behind the head.
  1. A woman standing with a kettlebell held by both hands, arms locked out straight overhead.

    Step 1 of 3

    Stand with your feet hip-width apart, holding the kettlebell by the horns with both hands pressed to a locked-out position overhead, your upper arms vertical and close to your head.

  2. The same woman, the kettlebell now lowered behind her head, her elbows bent.

    Step 2 of 3

    Bend at the elbows to lower the kettlebell behind your head, going as far as your shoulder mobility allows without your elbows flaring outward, then extend back up.

  3. A woman standing with a kettlebell held by both hands, arms locked out straight overhead.

    Step 3 of 3

    Stand with your feet hip-width apart, holding the kettlebell by the horns with both hands pressed to a locked-out position overhead, your upper arms vertical and close to your head.

Breathing

  • Breathe naturally throughout the movement.

Safety Information

Lower the kettlebell only as far behind your head as your own shoulder mobility allows without letting your elbows flare outward, rather than forcing a deeper lowering range. Warning: keep your ribcage down and avoid arching your lower back as you extend the kettlebell back overhead. Stop and lower the kettlebell back to the overhead starting position with control immediately if you feel tingling, numbness, or sharp pain in the elbow, shoulder, or hand at any point in the range. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.