Kettlebell One Arm Overhead Squat

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Clean and press the kettlebell overhead with one arm, locking the elbow completely.
3. Rotate your palm forward or slightly inward and pull your shoulder blade down and back into a stable position.
4. Extend the non-working arm out to the side for balance and brace your core deeply.

How to do it

1. Inhale and begin the descent by pushing your hips back and down while keeping the kettlebell stacked directly over your shoulder.
2. Lower until your thighs are at least parallel to the floor, maintaining a vertical torso and a locked-out arm.
3. Exhale and drive through your heels to return to the standing position, keeping the kettlebell stable and overhead.
4. Complete all repetitions on one side before switching the kettlebell to the opposite arm.

Form checklist

• Keep the elbow fully locked and the bicep close to the ear throughout the movement.
• Maintain a neutral spine and avoid letting the kettlebell pull your torso into a side-bend.
• Ensure your knees track in line with your toes and do not cave inward during the squat.
• Keep your gaze forward or slightly up at the kettlebell to assist with balance.
• Keep the weight centered over the mid-foot, ensuring heels stay glued to the floor.

Pro tips

• Actively 'punch' the kettlebell toward the ceiling to engage the serratus anterior and stabilize the shoulder joint.
• Focus on 'spreading the floor' with your feet to maximize glute engagement and create a more stable base.

Make it harder

• Add a 3-second pause at the bottom of the squat to increase time under tension and stability demands.
• Slow down the eccentric phase to a 4-second count to further challenge the core and shoulder stabilizers.

Frequently asked

What muscles does the kettlebell one arm overhead squat work?

The kettlebell one arm overhead squat primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the kettlebell one arm overhead squat?

The kettlebell one arm overhead squat uses kettlebell.

Is the kettlebell one arm overhead squat good for beginners?

The kettlebell one arm overhead squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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