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Instructions
- Stand upright with feet shoulder-width apart, holding a kettlebell with both hands by the handle.
- Lift the kettlebell overhead until your arms are fully extended.
- Bend your elbows to slowly lower the kettlebell behind your head in a controlled motion.
- Extend your arms to return the kettlebell to the starting overhead position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your elbows close to your ears throughout the movement.
- Avoid arching your lower back by engaging your core.
- Use a full range of motion while maintaining control.
Breathing Tips
- Inhale as you lower the kettlebell behind your head.
- Exhale as you extend your arms and lift the kettlebell overhead.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis
- Lower back pain or disc injury
Description
The Kettlebell Standing Triceps Extension is a highly effective strength training exercise targeting the triceps through an overhead extension movement. By using a kettlebell, the exercise introduces a unique center of mass that challenges shoulder stability and core engagement. This movement is especially beneficial for those looking to improve upper-arm definition and enhance lockout strength in pressing motions. Performing this exercise in a standing position also engages stabilizing muscles throughout the core and lower body, making it a functional choice for comprehensive upper body development. Ideal for intermediate lifters, it integrates seamlessly into hypertrophy or push-day routines and supports both bodybuilding and functional fitness goals.