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Kettlebell Triceps Kickback

IntermediateStrengthTier T3

You bend forward at the waist with a slight knee bend, holding a kettlebell in one hand with the upper arm raised. You straighten the elbow to extend the arm back, then bend it 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

  • Stand with the feet about hip-width apart, take the kettlebell in the right hand, bend forward at the waist with a slight bend in the right knee, and raise the right upper arm parallel to the floor.
  • Move slowly and under control.
  1. A woman hinged forward at the waist with her right upper arm parallel to the floor, her elbow bent and a kettlebell hanging from her right hand below the elbow, her left hand resting on her thigh.

    Step 1 of 3

    Bend forward at the waist with a slight knee bend and raise your upper arm parallel to the floor, the kettlebell hanging from your bent elbow.

  2. The same woman still hinged forward, her right arm fully straight and extended backwards level with her torso, her upper arm still parallel to the floor and the kettlebell hanging from her right hand behind her hip.

    Step 2 of 3

    Keeping your upper arm still, extend your hand backwards until your arm is fully straight.

  3. A woman hinged forward at the waist with her right upper arm parallel to the floor, her elbow bent and a kettlebell hanging from her right hand below the elbow, her left hand resting on her thigh.

    Step 3 of 3

    Bend forward at the waist with a slight knee bend and raise your upper arm parallel to the floor, the kettlebell hanging from your bent elbow.

Safety Information

Keep the back straight and the core braced while hinged forward, and keep the bell close to the body, because the torso stays inclined under load throughout. If you have a shoulder, elbow, wrist or back condition, or are new to loaded elbow extension, ask a physiotherapist or physician before using a kettlebell. Stop and lower the kettlebell under control if you feel sharp pain, pinching or numbness in the arm, shoulder or back. 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.