Kettlebell Overhead Tricep Extension
Two-handed overhead kettlebell tricep extension — loads the long head of the tricep through its longest stretch.
Level: Foundation
Primary: Triceps
Movement: Isolation
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: MMA Wrestling
Target muscles
The triceps brachii — especially the long head — is loaded through its greatest stretch. The medial and lateral heads contribute. The serratus anterior holds the scapulae stable. The trunk braces against the overhead load.
How to perform
Setup
Stand or sit holding a kettlebell by the horns or handle with both hands and press it overhead. Trunk braced.
Execution
Lower the kettlebell behind the head by bending the elbows. The upper arms stay close to the head. Pause briefly at the bottom stretch. Extend the elbows to press the kettlebell back overhead.
Common mistakes
- Letting the upper arms flare wide.
- Hyperextending the lower back.
- Going too heavy.
- Cutting the bottom stretch.
- Bouncing.
Progressions and regressions
Regress to single-arm extensions. To progress, work pause extensions.
Programming notes
Excellent tricep accessory. 3 sets of 10-15 reps, twice a week.
