Double Kettlebell Overhead Triceps Extension
Intermediate
Also known as: Two-Kettlebell Overhead Triceps Extension
Expert Advice
Let your elbows sit at a comfortable width rather than squeezing them against your head. Forcing them inward can make the overhead position harder to control.
How-to-do Steps
- Stand with feet hip-width apart, holding one kettlebell handle in each hand.
- Raise both kettlebells overhead with palms facing inward and arms nearly straight.
- Bend both elbows together, lowering the kettlebells behind your head while keeping your upper arms still.
- Stop at a comfortable stretch without letting the kettlebells contact your head.
- Straighten both elbows together to lift the kettlebells back overhead.
- Repeat for the prescribed repetitions, keeping each lowering phase controlled.
Common Mistakes
- Lower back archesFix: bring your ribs down and reduce the load.
- Wrists fold under the handlesFix: keep your knuckles aligned with your forearms.
Coach Cues
Upper arms stay stillRibs downStraighten both elbows together
Short reminders to keep in mind during every set.
Track Double Kettlebell Overhead Triceps Extension in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Double Kettlebell Overhead Triceps Extension primarily targets the Triceps, with Strength mechanics using Kettlebell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Kettlebell
Exercise Type
Strength
Why Level 3?
Intermediate
Controlling two independent kettlebells overhead requires shoulder mobility and steady upper-arm positioning.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Frequently Asked Questions
What muscles does Double Kettlebell Overhead Triceps Extension work?
Double Kettlebell Overhead Triceps Extension primarily targets the Triceps. It is classified as a Strength exercise performed with Kettlebell.
How many sets and reps should I do for Double Kettlebell Overhead Triceps Extension?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Double Kettlebell Overhead Triceps Extension suitable for beginners?
Double Kettlebell Overhead Triceps Extension is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Double Kettlebell Overhead Triceps Extension?
Lower back arches: bring your ribs down and reduce the load. Wrists fold under the handles: keep your knuckles aligned with your forearms.
