Kettlebell Overhead Tricep Extension
Overhead extension with a kettlebell that isolates the triceps, emphasizing the long head, to build arm strength and hypertrophy; engages shoulders and core for stability due to offset weight.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Triceps
Secondary Muscles
Shoulders, Traps
Accessory Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
10/10Long Head, Lateral Head, Medial Head
Shoulders
4/10Anterior Delts, Medial Delts
Traps
3/10Upper Traps
Abs
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell overhead with both hands by the handle or bell, arms fully extended, elbows close to head.
- Bend elbows to lower kettlebell behind head, keeping upper arms stationary.
- Lower until forearms touch biceps or mobility allows, feeling triceps stretch.
- Engage triceps to extend elbows and press kettlebell back overhead.
- Fully straighten arms at top, squeezing triceps.
- Repeat for reps, maintaining core tightness.
Coaching Tips
Form Cues
- Elbows tucked to ears
- Core braced tight
- Squeeze triceps at top
- Upper arms stationary
- Wrist straight firm
Breathing
Inhale as you lower the kettlebell, exhale as you extend your arms.
Tempo
3-1-1
Range of Motion
From full arm extension overhead to elbows flexed with kettlebell behind head, forearms parallel to floor.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if shoulder or elbow pain present
- Ensure clear space overhead
- Brace core to prevent back hyperextension
Spotting
Not typically needed; use lighter weight or seated variation for self-safety.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Using momentum to lift
- Incomplete range of motion
- Gripping too loosely
When to Avoid
- Shoulder impingement
- Elbow joint issues
- Recent upper body injury
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate elbow extension
Build Up First
- Basic overhead pressing form
- Core stability competency
Also known as
Overhead Kettlebell Triceps Extension, Kettlebell Tricep Press
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