Videos
Instructions
- Lie on a flat or slightly inclined bench while holding a kettlebell with both hands.
- Extend your arms fully so the kettlebell is positioned directly above your shoulders.
- Slowly lower the kettlebell toward your forehead by bending only at the elbows.
- Stop just before the kettlebell reaches your head, maintaining control at all times.
- Reverse the movement by extending your elbows and return to the starting position.
Technical Tips
- Keep your elbows tucked in and stationary throughout the movement.
- Avoid flaring your arms to ensure full triceps engagement.
- Use a controlled tempo to minimize momentum and maximize muscle tension.
Breathing Tips
- Inhale as you lower the kettlebell toward your forehead.
- Exhale as you extend your arms and return to the top position.
Medical restrictions
- Elbow tendinitis or joint pain
- Shoulder impingement or instability
- Wrist mobility limitations
The Kettlebell Skullcrusher is a powerful isolation exercise designed to strengthen and sculpt the triceps. Performed on a flat or inclined bench, this movement involves extending the elbows to lift and lower a kettlebell in a controlled arc toward the forehead, hence the name. Its primary focus is on building muscle mass and definition in the back of the upper arms while minimizing shoulder involvement. The kettlebell version introduces an added challenge due to the offset weight distribution, which demands greater stability and control compared to traditional barbells or dumbbells. This variation is ideal for intermediate lifters seeking to target the triceps more intensely and refine their arm aesthetics. Additionally, the unilateral grip improves wrist positioning and can reduce joint strain for those with limited mobility. The Kettlebell Skullcrusher is an excellent addition to upper body push workouts and triceps-focused routines, offering a functional alternative that engages stabilizing muscles and reinforces strict form. Whether aiming for hypertrophy or enhanced upper arm strength, this exercise delivers targeted, effective results.
How do I perform a Kettlebell Skullcrusher safely?
To perform a Kettlebell Skullcrusher safely, lie flat on a bench, hold the kettlebell with both hands, lower it toward your forehead using only your elbows, and extend back up slowly to maintain control and avoid strain.
What muscles does the Kettlebell Skullcrusher work?
The Kettlebell Skullcrusher primarily targets the triceps, especially all three heads—long, lateral, and medial—making it ideal for developing upper arm strength and definition.
Is the Kettlebell Skullcrusher better than dumbbells?
The Kettlebell Skullcrusher provides a different challenge due to its center of mass, offering more instability and requiring greater control, which can enhance muscle activation for some individuals compared to dumbbells.
Can beginners do Kettlebell Skullcrushers?
While Kettlebell Skullcrushers are effective, they are best suited for intermediate users due to the stability required; beginners should start with lighter weight and proper guidance.
Should I use a flat or incline bench for Kettlebell Skullcrushers?
Both flat and incline benches are effective for Kettlebell Skullcrushers; using an incline bench slightly increases triceps stretch and reduces shoulder involvement.