Setup & Positioning
- Stand with feet hip-width apart, knees slightly bent, and core engaged.
- Grip the kettlebell by the handle with both hands, holding it upside down so the bell hangs below your palms.
- Lift it overhead until your arms are fully extended, elbows close to your ears.
Key point: “Keep your elbows pointing forward—don’t let them flare out.”
Execution
- From the overhead position, slowly bend your elbows to lower the kettlebell behind your head.
- Keep your upper arms stationary and close to your head—only the forearms move.
- Lower until you feel a stretch in the triceps, then press back up to full extension.
- Maintain a steady, controlled tempo throughout.
Where You Should Feel It
- Triceps—especially the long head—during both the lowering and lifting phase
- Core stabilizers keeping your torso upright
- Shoulders working to hold position overhead
Where You Shouldn’t Feel It
- Shoulder joint pain from overstretching
- Lower back strain from leaning back
- Wrist discomfort from gripping too tightly or awkwardly
Breathing
"Inhale as you lower the kettlebell, exhale as you press it back up."
Common Mistakes to Avoid
- Elbows flaring out – Reduces triceps engagement and stresses the shoulders.
- Arching the lower back – Engage your core to keep the spine neutral.
- Using momentum – Control the weight both down and up.
- Dropping too far behind the head – Stop at a comfortable range for your shoulders.
