How to do the Kettlebell Skull Crusher
- Lie on a bench, feet flat, holding one kettlebell above your shoulders with both hands.
- Bend your elbows, lowering the kettlebell toward your forehead.
- Straighten your arms fully to return the kettlebell to the starting position.
- Keep your upper arms fixed in place throughout the movement.
Full technique — 6 steps
- Lie flat on a bench with feet planted and hold one kettlebell above your shoulders.
- Wrap both hands around the round part of the kettlebell, leaving the handle free.
- Straighten your arms and set your upper arms nearly vertical with elbows pointing upward.
- Bend your elbows to lower the kettlebell toward your forehead.
- Stop when your elbows reach a deep bend and the kettlebell is close without touching.
- Extend your elbows to drive the kettlebell back to the start over your shoulders.
Common mistakes
- Elbows flaring wide apart
- Upper arms drifting backward excessively
- Turning it into a press
- Cutting the bottom range short
Form cues
- Move only at elbows
- Keep upper arms fixed
- Keep wrists straight
- Lower toward forehead
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
Dumbbells
- Incline Dumbbell Overhead Triceps Extension Same level
- Dumbbell Floor Skull Crusher Easier
Resistance bands
No equipment
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Triceps Pushdown (Rope)
- Easier Kettlebell Overhead Triceps Extension
- This exercise Kettlebell Skull Crusher
- Harder Bodyweight Triceps Extension
Too hard for now? Start with the Kettlebell Overhead Triceps Extension.
Quick answers
What muscles does the Kettlebell Skull Crusher work?
Primary: Triceps 10/10. Also works: Forearms 4/10, Front delts 3/10.
When should I do the Kettlebell Skull Crusher in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Kettlebell Skull Crusher?
Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Kettlebell Skull Crusher?
Cable machine: Cable Overhead Triceps Extension (EZ Bar), Triceps Pushdown (Reverse Grip). Dumbbells: Incline Dumbbell Overhead Triceps Extension, Dumbbell Floor Skull Crusher. Resistance bands: Resistance Band Overhead Triceps Extension, Single Arm Overhead Resistance Band Triceps Extension. No equipment: EZ Bar Overhead Triceps Extension, Kneeling Bodyweight Triceps Extension.
What is an easier version of the Kettlebell Skull Crusher?
Kettlebell Overhead Triceps Extension (Beginner), Triceps Pushdown (Rope) (Beginner).
What is a harder version of the Kettlebell Skull Crusher?
Bodyweight Triceps Extension (70% of bodyweight).
