30 minute advanced tricep workout with kettlebells

Here's everything you need to try our 30 minute advanced tricep workout with kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Diamond Press Ups
  • Circuit 2
  • Single Arm KB Bent Over Row
  • Double KB OH Carry

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling KB Horn Tricep Extensions

Follow these cues to perform Tall Kneeling KB Horn Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position and isolate the triceps.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Circuit 2

Complete this round 3 times.

Single Arm KB Bent Over Row

Complete 14 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For Single Arm KB Bent Over Row

Follow these cues to perform Single Arm KB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Double KB OH Carry

Complete 20 meters

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Core
Full Body
Resisting Rotation

Coaching Tips For Double KB OH Carry

Follow these cues to perform Double KB OH Carry correctly:

  • Lock both elbows and ensure the biceps are next the ears
  • If you lack the mobility to do this swap the exercise
  • Walk slowly keeping the kettlebells stable throughout
  • Keep the rib cage tucked.

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This workout was made by Sean Klein

Sean Klein

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