Kettlebell Overhead Triceps Extension: how to do it right
In short: An overhead elbow extension with a kettlebell, which loads the triceps (especially its long head) in the position of maximum stretch.
How to do it, step by step
- 1Hold the kettlebell in both hands behind your neck, elbows pointing at the ceiling and tucked in.
- 2Brace your trunk, keep your elbows fixed in space: only the forearms lower.
- 3Let the kettlebell lower behind your neck until the triceps is fully stretched, without forcing the shoulder.
- 4Come back up by straightening the elbows, controlled, without a harsh lockout.
- 5Brake the lowering phase over 2 to 3 seconds, no bounce at the bottom.
The mistake to avoid
Don't let your elbows flare out: keep them tight and pointing up.
Other common mistakes
- Flaring the elbows out: keep them tucked in and pointing up to target the triceps and protect the shoulder.
- Dropping the kettlebell then bouncing at the bottom: brake the descent and control the stretch without a jerk.
- Moving the whole arm instead of just the elbow: lock the shoulder and open only the elbow joint.
- Arching your lower back to help: brace your abs and keep your torso upright.
Muscles worked
- Main:
- Triceps
The triceps brachii is the only real prime mover. Its long head, which attaches to the shoulder blade and crosses the shoulder, is heavily recruited because the overhead arm puts it under tension. The lateral and medial heads complete the elbow extension.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Skull Crusher ›
- Seated EZ-Bar Overhead Extension ›
- Standing Dumbbell Overhead Triceps Extension ›
- Two-Hand Overhead Dumbbell Extension ›
- Overhead Rope Triceps Extension ›
Frequently asked questions
How do I do this exercise?
Hold the kettlebell in both hands behind your neck, elbows pointing at the ceiling and tucked in. Brace your trunk, keep your elbows fixed, lower while looking for the stretch, then straighten your arms without flaring out.
How far down do I go?
Until you feel the triceps clearly stretched behind your arm. That low phase does everything: cutting it short amounts to doing only the easy part of the movement.
I don't feel anything, is that normal?
You should feel the back of your arm, especially at the bottom. If you feel your shoulders, your elbows are flaring or the load is too heavy for this position.
How fast should I do the movement?
Braked descent over 2 to 3 seconds, no bounce at the bottom, controlled extension. The bounce in the stretched position is what wrecks the elbow.