kickback
Step by step
How to perform
- Bend forward at your waist so your chest is leaning forward over your feet, keep your back straight and your head up.
- Hold the dumbbells at your sides, bend your elbows at a 90-degree angle so your upper arms are parallel to your body.
- Slowly push the dumbbells back by extending your elbows and allow them to slowly return after a short pause.
- Keep your upper arms still throughout this exercise, moving only your forearms, and repeat for the desired number of repetitions.
Overview
About this exercise
Kickbacks are a highly effective exercise for targeting and strengthening the triceps and upper body. They are suitable for people at all fitness levels, including beginners, as they can be performed with various weights to match individual strength. Individuals might choose to incorporate kickbacks into their routine to improve arm strength, enhance muscle tone, and boost overall upper body fitness.
Coaching cues
Form tips
Avoid the common mistake of using momentum to swing your leg back and forth. The movement should be slow and controlled, focusing on the contraction and extension of the glute muscles. This not only maximizes the effectiveness of the exercise but also minimizes the risk of injury.
Ensure your foot is flexed (toes pointing down to the ground) during the movement. This helps to engage the glutes more effectively. A common mistake is to point the toes, which can lead to less engagement of the glute muscles.
Avoid the mistake of lifting your leg too high or overextending your hip
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