Kettlebells, originally developed by the Russians in the 1970s and currently used by the Russian military instead of the push-up to test fitness, have since gained popularity as a way to build muscle strength and endurance while getting an high-intensity aerobic workout. The heavy iron orbs with handles attached require swinging, cleaning and pressing movements to stress the muscles in your body. To work your triceps, the American Council on Exercise recommends beginning with six to eight repetitions of each exercise.
Kettlebell Press
Step 1
Stand with your feet shoulder-width apart holding a kettlebell in one hand. Clean the kettlebell to your shoulder by pulling the weight upward as you rotate your forearm to face forward.
Step 2
Position your forearm vertically in front of your shoulder with the kettlebell resting against the back of your forearm and your wrist in a neutral position.
Step 3
Slowly extend your right arm up over your head, pressing the kettlebell toward the ceiling as you exhale. Rotate your arm as you lift so your palm faces forward once your arm is extended. Grasp your right forearm with your left hand for extra support if needed.
Step 4
Inhale while you slowly lower the kettlebell back to your shoulder. Switch arms after the recommended number of repetitions.
Kettlebell Push-up
Step 1
Place two kettlebells shoulder-width apart on the floor. Get into the push-up position by holding the handle of a kettlebell in each hand with your hands positioned beneath your shoulders and your body extended behind you in a straight line.
Step 2
Contract your abdominal muscles to stabilize your body. Maintain this position throughout the exercise.
Step 3
Keep your back and legs in a straight line as you lower your body toward the floor. Continue lowering until your chest is level with your hands, inhaling as you go.
Step 4
Exhale while pushing back up into the starting position. Repeat for the recommended number of repetitions.
Tips and Warnings
- Women should start with 8- to 15-pound kettlebells while men should start with 15- to 25-pound kettlebells. Work both triceps at once by performing the kettlebell press with two weights. Alternate between pressing with the right and left arm.
- Always warm up and cool down before and after your workout to prevent injury.
Things You'll Need
- 2 kettlebells
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