Kettlebell Tricep Exercises – Full Body Kettlebell Workout Guide
Kettlebells are often incorporated into strength training exercises to add a new challenge to a traditional movement. The entire body can benefit from kettlebell training, but in particular, the abs, glutes, and upper body will be targeted. Use the six kettlebell Tricep exercises below to train the upper body, specifically the triceps.
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6 Best Kettlebell Tricep Workout
1. Kettlebell Overhead Press
Alignment from head to toe should be a priority while performing this exercise, as this ensures a strong and stable foundation of support.
- Start with a kettlebell in the rack position: hand fully inserted so the kettlebell handle is diagonal across the palm, elbow tucked into the body, and kettlebell resting on the forearm and bicep.
- Engage the lats by pulling the shoulder down and away from the ear. Create tension in the body by squeezing the opposite fist, contracting quads and glutes, and bracing the core. Inhale, then press the kettlebell into the overhead position, exhaling through the sticking point.
- In the overhead position, make sure the weight of the kettlebell is stacked directly over the elbow and shoulder joints. The bicep should be alongside the ear.
- With control, lower the kettlebell back down to the rack position.
- Perform 5 sets of 8 repetitions per side.
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2. Decline Kettlebell Skull Crusher
The decline of kettlebell skull crusher utilizes the weight to target all three tricep heads.
- Lie on your back on a decline bench at 15-20 degrees, so your hips are above your head.
- Hold a kettlebell by the handle in each hand, and press them over the shoulders. Your palms should be facing the ceiling and the ball of the kettlebells should rest on your forearms.
- Lower the kettlebells down towards your forehead with control, hence the name of skull crushers.
- Press the kettlebells back up to the starting position.
- Perform 3 sets of 6 repetitions.
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3. Incline Kettlebell Skull Crusher
The incline kettlebell skull crusher activates the triceps lateral and medial head during the incline pushing movement and hits the long head of the triceps in the skull crusher phase.
- Lie on your back on a decline bench at 25-40 degrees, so your hips are below your head.
- Hold a kettlebell by the handle in each hand, and press them over the shoulders. Your palms should be facing the ceiling and the ball of the kettlebells should rest on your forearms.
- Lower the kettlebells back down toward you as if you were going to place the weights on your shoulders. Before the bell touches your shoulders, pull them down toward your chest until your elbows are almost at hip level.
- Perform 3 sets of 6 reps.
4. Kettlebell Tricep Extension
By holding the kettlebell above your head, you will be required to use the core and shoulder girdle in addition to the triceps.
- Start with feet about hip-width apart and a kettlebell overhead; arms straight, hands on either side of the handle, and weighted side of the bell pointing behind you.
- Bend the elbows to 90 degrees, bringing the kettlebell behind your upper back. Make sure the core is engaged to the lower back doesn’t arch. Keep the elbows close to the side of your head.
- Keeping the elbows tight, bring the arms back to the starting position, utilizing the triceps to fully extend the arms. Exhale through the sticking point of the movement.
- Perform 3 sets of 10 repetitions.
5. Kettlebell Renegade Row
The renegade row with kettlebells works anti-rotational core strength as well as upper body and core strength and stability.
- Begin in a plank with a kettlebell positioned under each shoulder. Start with the feet spread apart wide. The narrower the feet, the more challenging the movement becomes.
- Lower into the bottom of the push-up position.
- Press back up to plank position.
- Perform a row with your right arm. Keep the hips tucked down and core engaged so there is as little rotation from the hips as possible.
- Extend the right arm to place the kettlebell back on the floor. Perform a row on your left arm.
- Extend the left arm to place the kettlebell back on the floor. This completes one repetition.
- Perform 10 repetitions per side.
6. Bottoms Up Kettlebell Press
The bottoms-up kettlebell press is a great way to challenge the strength and stability of the entire upper body, from the shoulders to the triceps to the forearms.
- Start with a kettlebell on the floor between your feet; feet should be about hip-width apart. Bend forward and grab hold of the kettlebell handle. Ensure your back is flat and shoulders are at or above hip level.
- Swing the kettlebell back between your legs to perform a clean.
- Catch the bell in the rack position with the weighted side up. The wrist should be straight and elbow slightly off the body to engage the lats. Maintain tension throughout the rest of the body including the quads, glutes, core, back, and opposite arm.
- Press the bell overhead in the bottoms-up position. The weight of the bell should stack directly over the elbow and shoulder joints.
- With control, bring the bell back down to the bottoms-up rack position. Move slowly and re-engage the lats as the bell lowers. Get ready for another repetition from here.
- If you lose control of the bell on the way up, use the free hand to catch the bell and bring it back down to the floor safely. If you lose control of the bell in the overhead position, simply let the bell fall and step out of the way. The bell can’t get hurt, but you can!
- Perform 3 sets of 6 to 8 repetitions per side.
