One-Arm Overhead Kettlebell Squats
One-Arm Overhead Kettlebell Squats is a advanced-level compound in the strength category that primarily works the quads. It also recruits the calves, glutes, hamstrings and shoulders. It is performed with kettlebell.
How to do it
- 1Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
- 2Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
- 3Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.