Kettlebell Tricep Kickback
Kettlebell tricep kickback — hinged-position direct tricep work with the kettlebell's offset weight.
Level: Foundation
Primary: Triceps
Movement: Isolation
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Kettlebell
Sports: Football MMA Rugby Soccer
Target muscles
The triceps brachii drives elbow extension. The posterior deltoid stabilizes the upper arm. The forearms grip the bell.
How to perform
Setup
Hinge forward at the hips to roughly 45 degrees with a flat back. Hold a kettlebell in one hand with the upper arm pinned to the side, elbow at 90 degrees.
Execution
Extend the forearm back by contracting the tricep until the arm is fully straight. Squeeze at peak. Slowly return to the bent position.
Common mistakes
- Letting the upper arm drop.
- Going too heavy.
- Swinging the bell back.
- Skipping peak contraction.
- Torso swinging.
Progressions and regressions
Regress to lighter loads. To progress, work pause reps.
Programming notes
Tricep accessory. 3 sets of 10-15 per side, twice a week.
