How to do the Kettlebell Overhead Triceps Extension
Stand with your feet hip-width apart, holding a kettlebell by the horns with both hands. Press it overhead until your arms are extended, with the bell hanging behind your hands.
Brace your abdominals and keep your upper arms vertical and close to your head. This is your starting position.
Bend at the elbows to lower the kettlebell behind your head, going as far as your shoulder mobility allows without your elbows flaring outward.
Extend your elbows to press the kettlebell back to the starting position, keeping your upper arms still throughout.
Keep your ribcage down and avoid arching your lower back as you extend.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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