How to Do One-Arm Overhead Kettlebell Squats
Step-by-step instructions, muscles worked and workouts that use the one-arm overhead kettlebell squats.
| Main muscles | Quads |
| Also works | Calves, Glutes, Hamstrings, Shoulders |
| Equipment | Kettlebells |
| Level | Expert |
| Type | Strength |
How to do it
- Clean 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.
- Looking 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.
- Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Similar exercises
Gear for this exercise
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.New fat-loss tips every day. Follow danfitnz everywhere: