TRICEPS

 Triceps are perhaps one of the most under-appreciated muscles that are commonly exercised.  Unlike biceps, they are not a "showy" muscle but as the "antagonist" to the bicep and as a major stabilizer for the shoulder the triceps or more properly the triceps brachii are an important muscle group and should actually be stronger than the biceps!

Pullovers
Starting from a set position or a split stance with the hands down, the kettlebell is held bottoms-up, that is hold the sides of the handle with the round bell part pointing up or forward. Pull the kettlebell up and behind the head, keeping your elbows tucked in.  If your range of motion permits, lightly tap you back.
Look at yourself in a mirror if available to check your elbows.  They have a tendency to flare out which works the shoulders rather than the triceps. 

Cautions

• I always use a split stance when doing pullovers to support the lower back.
• If you have shoulder/neck issues, limit your range of motion - perhaps just take the kettlebell overhead and not behind the head.
• DO NOT "thunk" your spine at the end of the pullover.  Your spine is an amazing support structure for your body but does not like shocks.

If you want more

• "Bottom halves" - pull the kettlebell over and then pulse from full extension to straight upwards over your head without the full pullover.
• Use just one hand. Light weight and don't let the elbow drift out. 

If you want less

• Do not use a kettlebell - just do the motion with your body and hands.
• ​Reduce the range of motion of either or both hands.  

Row + kickback
Static lunge position, kettlebell opposite the leg that is in front. 

Row - pull the kettlebell vertically as high as possible, preferably at least to your rib cage. Control on the way down and repeat.

Kickback - start with a row and from the top of the row, swing the kettlebell back as far as your shoulders allow. Gripping the side of the kettlebell handle rather than the top of the handle will simplify this exercise.

Cautions

• Keep the kettlebell by the side of your body and if you kick it back, swing it alongside your body.  

​​ If you want more

•  Heavier kettlebell

If you want less

• Lighter or no kettlebell
• ​Try to maintain the kickback range of motion regardless of the weight. 

Tricep presses & pullovers
To perform a tricep press, lie on you back, hold the kettlebell, bottoms-up over the abs and then press the kettlebell directly toward the ceiling, returning to the starting position to complete one rep. Do 10-16 reps and then switch to a tricep pullover.

The starting/ending position for a tricep pullover is the same as for a press - hands holding the kettlebell bottoms-up over the core.  From this position pull the kettlebell over the head, tapping the floor with the bottom of the kettlebell if your range of motion permits and return to the starting position. Do another 10-16 reps and then repeat the sequence or go to a combo movement

For a combo tricep press/pullover, start with the kettlebell over your core, press to the ceiling, return to holding the kettlebell over the core and then immediately take the kettlebell into a pullover.  Repeat 10-16 reps. 

Cautions

• Keep the elbows in during the presses and pullovers.  
• Tap the floor with the kettlebell GENTLY.
• Keep the lower back pressed into the floor.

​​ If you want more

• Top and/or bottom halves pulsing the kettlebell.
• Lift your hips off the floor.
• Lift your feet off the floor, either bent knee or feet to the ceiling.

If you want less

• Lighter or no kettlebell.
• Limit your range of motion.

​
Tricep pushups
High on everyone's favorite list are tricep pushups.  Several modifications are possible such as

• staying on your toes, or
• on your knees.

 Or the hands can be

• on the kettlebell handle for most stability/core emphasis.

Cautions

• Don't fall off the kettlebell! Not a long distance but quite a surprise!

​​ If you want more

• Lift one foot off the floor.

If you want less

• Position the kettlebell so the flat side (the label side) is on the floor, hands are on the opposite side.
• Don't use the kettlebell, put the hands on the floor with the thumbs and forefingers on the hand forming a diamond on the floor.