Kettlebell Triceps Extensions
Kettlebell Triceps Extensions are an absolute must to include in your Triceps Kettlebell Workouts. They will of course, be an Alien concept to most gym goers as nearly every Triceps workout revolves around the Dumbbell rack and Cable Crossovers machines. Any gym-goer ignoring the Kettlebell rack on a Triceps training day will be missing a trick as there are so many different angles that the Triceps can be hit from with kettlebells simply by tweaking some of the more traditional Dumbbell movements.
The basic single handed Dumbbell Triceps extension is the cornerstone of most Triceps workouts. This will be the first exercise most body builders perform and at worst will be performed on a bi-weekly basis, alternated with the Lying down French Press. If performing the Dumbbell Triceps extension the knuckles will be facing to the opposite side of the athlete (if exercising the right arm then the knuckles are pointing away to the left and the opposite when performing with the Left hand). From this position the actual plate (usually one plate is attached to each side of the Dumbbell) will drag down onto the little finger of the athlete, this will often prevent the athlete from progressing and lifting heavier weight as the Triceps themselves will gain strength a lot quicker than the tiny muscles in the Hands and Fingers.
When an athlete picks up a Kettlebell and lifts it above their heads as if to perform a Kettlebell Extension they will find that the handle of the weight will be resting in the palm of their Hands’ with the knuckles facing towards the back of the Athlete. Due to this positioning of the Hand the location of the weight directly below the handle, the Kettlebell can be lowered down behind the head in a more centralized position allowing for a bigger stretch of the Triceps Heads on the downwards part of the movement. Due to the difference in the way the weight is held and how the weight bare on the grip, more weight will be able to be lifted as the grip will not give out before the Triceps themselves do. This extra weight being lifted in your Triceps workouts will obviously result in an increase in strength and muscularity.
As a way to combat grip issues with the single handed dumbbell Triceps extension, some bodybuilders have started to perform a two handed version. To perform this movement both hands are locked around the handle part of the Dumbbell with the top set of plates resting on the palm of the hands. Although this is a far safer grip, it does also put extra strain of the Wrist due to the unnatural position. Putting this slight negative aside it does also allow the weight to be lowered more centrally down the centre of the Neck placing extra strain on the Triceps.
Performing a two handed version of Kettlebell Triceps extensions is not as secure in terms of grip as oppose to performing the movement with a Dumbbell but if done correctly it can have awesome effects on increasing muscular development in the outer Triceps Heads. Ignoring the fact that the Kettlebll has a very thick and obvious handle, the athlete is to simply place the palms of the Hand on either side of the Kettlebell. Ensuring that the athlete has a secure grip is essential and the best way to advise the athlete of how to do this is to imagine that they are trying to crush the Kettlebell in between the two hands. When performing the two handed Kettlebell Triceps extension the inner portions of the Triceps will be worked in a way that is hard to replicate with any other exercises and the extra squeeze from keeping the Kettlebell secure and stable destroys every available muscle fibre in the Triceps Heads to encourage further muscular development.
The two variations of the Kettlebell Triceps extensions mentioned above can be performed in the same workout or you can choose one or the other to include in your Kettlebell workouts, one thing is for sure – you will never now Triceps pain the following day like this.