Triceps Extension Overhead with a Kettlebell. This exercise primarily targets the triceps, but it also engages the shoulders and core. Here’s a step-by-step guide:
Video Instructions On How To Do Kettlebell Tricep Extensions
Equipment Needed:
- Kettlebell of an appropriate weight for your fitness level.
Steps:
- Start Position:
- Stand with your feet shoulder-width apart.
- Hold the kettlebell by the handle with both hands, palms facing up.
- Lift the kettlebell overhead, fully extending your arms.
- Grip:
- Maintain a firm grip on the kettlebell handle with both hands, keeping your wrists straight.
- Elbow Position:
- Bend your elbows and lower the kettlebell behind your head. Your elbows should be pointing forward, and your upper arms should be close to your head.
- Triceps Engagement:
- Engage your triceps and press the kettlebell back up to the starting position, fully extending your arms.
- Head and Spine Alignment:
- Keep your head in a neutral position, looking straight ahead.
- Ensure that your spine is straight, and your core is engaged to provide stability.
- Breathing:
- Inhale as you lower the kettlebell.
- Exhale as you press the kettlebell back up.
- Repetition:
- Perform the desired number of repetitions, keeping control over the movement.
- Tips:
- Choose an appropriate weight that challenges your triceps but allows you to maintain proper form.
- Avoid arching your back during the movement; keep your core tight.
- Control the descent and ascent of the kettlebell to maximize the effectiveness of the exercise.
- If you’re new to this exercise, start with a lighter weight to get the form right before progressing to heavier kettlebells.
- Safety Precautions:
- If you experience any pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
- If you have any pre-existing shoulder or triceps injuries, it’s advisable to seek professional advice before attempting this exercise.
Remember, it’s crucial to prioritize proper form over heavy weights to prevent injury and get the most out of the exercise. If you’re unsure about your form, consider seeking guidance from a fitness professional.
