Episode 24: Milk Jug Triceps Kickback

The Milk Jug Triceps Kickback exercises the back of the upper arm — the muscle known as the triceps brachii. This exercise is great for teaching proper body alignment and may also transfer to activities like a chest pass in basketball.

HOW-TO:

1. Use two four-litre milk jugs filled a quarter of the way full. Use a couch or bench.
2. Place your left knee on the couch/bench. Position the right leg on the ground for support. Place the left hand palm or knuckles down on the couch/bench. Ensure that your shoulder are pulled back and down, your tummy is tight, your spine is neutral and that your neck is long.
3. Raise your upper arm so that it is parallel to the floor and you can dig your elbow into your sides, your forearm will be perpendicular to the ground. This is the starting point.
4. With your wrist neutral, straighten your elbow, bringing the forearm from a perpendicular to a parallel position to the floor.
5. With control and a slow tempo, return the forearm to its perpendicular starting position.
6. Repeat.

VIDEO DEMO:

The Milk Jug Triceps Kickback exercises the back of the upper arm — the muscle known as the triceps brachii. This exercise is great for teaching proper body alignment and may also transfer to activities like a chest pass in basketball.

HOW-TO:
1. Use two four-litre milk jugs filled a quarter of the way full. Use a couch or bench.
2. Place your left knee on the couch/bench. Position the right leg on the ground for support. Place the left hand palm or knuckles down on the couch/bench. Ensure that your shoulder are pulled back and down, your tummy is tight, your spine is neutral and that your neck is long.
3. Raise your upper arm so that it is parallel to the floor and you can dig your elbow into your sides, your forearm will be perpendicular to the ground. This is the starting point.
4. With your wrist neutral, straighten your elbow, bringing the forearm from a perpendicular to a parallel position to the floor.
5. With control and a slow tempo, return the forearm to its perpendicular starting position.
6. Repeat.