Kettlebell Overhead Triceps Extension
Kettlebell Overhead Triceps Extension is a resistance exercise - triceps elbow extension exercise involving Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii
- Secondary muscles
- Anconeus, Deltoid (stabilization), Serratus anterior, Forearm muscles
- Exercise type
- Resistance exercise - triceps elbow extension
Exercise technique
- Grip
Hold both sides of the handle.
- Raise
Lift the bell overhead with its body behind your hands.
- Torso
Control your ribs and stabilize your hips.
- Upper arms
Keep your arms upright beside your head.
- Bend
Bend the elbows to lower the weight behind your head.
- Bottom limit
Stop before your elbows flare.
- Extend
Straighten your elbows again without moving the upper arms.
Key technique points
- Grip evenly with both hands.
- Keep elbows near the head.
- Do not touch the back of your neck with the weight.
- Do not extend your lower back on the descent.
- Do not use leg drive.
- Do not snap the elbows into lockout.
Common mistakes
Spreading elbows
The extension path widens.
Swinging from the shoulders
Upper-arm swing joins the elbow movement.
Arching the lower back
The torso compensates for overhead range.
Slipping handle
Two-hand support is disrupted.
Hitting the neck
Braking at the bottom is insufficient.
Knee momentum
Lower-body power assists the isolated extension.
Frequently asked questions
Kettlebell Overhead Triceps Extension: why is “Spreading elbows” a mistake?
The extension path widens.
Kettlebell Overhead Triceps Extension: why is “Swinging from the shoulders” a mistake?
Upper-arm swing joins the elbow movement.
Kettlebell Overhead Triceps Extension: why is “Arching the lower back” a mistake?
The torso compensates for overhead range.
Kettlebell Overhead Triceps Extension: why is “Slipping handle” a mistake?
Two-hand support is disrupted.
Kettlebell Overhead Triceps Extension: why is “Hitting the neck” a mistake?
Braking at the bottom is insufficient.
Kettlebell Overhead Triceps Extension: why is “Knee momentum” a mistake?
Lower-body power assists the isolated extension.
What should I focus on when doing Kettlebell Overhead Triceps Extension?
Grip evenly with both hands. Keep elbows near the head. Do not touch the back of your neck with the weight. Do not extend your lower back on the descent. Do not use leg drive. Do not snap the elbows into lockout.
Related exercises
- Band Triceps Pushdown
- Overhead Cable Triceps Extension
- Chest Dip
- Decline Push-up
- Dumbbell Triceps Kickback
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.