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Kettlebell Single-Arm Overhead Squat

Overhead squat with a kettlebell! Boost strength, balance, and coordination in this challenging full-body exercise.

The Kettlebell Single-Arm Overhead Squat is a compound exercise that mainly works the quads and back, with help from the core and traps. You'll need: kettlebells.

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Required Equipment

Kettlebells
Kettlebells

Kettlebell Single-Arm Overhead Squat Muscles Worked

Primary

Quads (quadriceps femoris); Lats (latissimus dorsi)

Secondary

Obliques; Mid Traps (trapezius, middle fibers)

Kettlebell Single-Arm Overhead Squat Variations and Alternatives

How to do the Kettlebell Single-Arm Overhead Squat

  1. Stand with feet slightly wider than shoulder-width apart, toes pointed slightly outward.

  2. Pick up a kettlebell and hold it with one hand. The palm should face forward, and the kettlebell should rest on the outer part of your shoulder, elbow close to your body in the starting position.

  3. Clean the kettlebell up to the starting position or press it overhead until your arm is fully extended. Your wrist should be in a neutral position, and your arm should be close to your head, bicep close to the ear.

  4. Stabilize your core, engage your shoulder, and keep your eyes forward.

  5. Take a deep breath and begin to lower into a squat, pushing your hips back and down while maintaining the arm fully extended overhead. Ensure your knees track in line with your toes.

  6. Lower down as far as you comfortably can, aiming for hip crease below knee level while keeping your chest up and the kettlebell stable overhead.

  7. Pause briefly at the bottom of the squat with control.

  8. Exhale as you drive through your heels to return to the starting position, keeping the kettlebell overhead throughout the entire movement.

  9. Complete the desired number of reps and then repeat on the opposite arm after resting adequately.

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Kettlebell Single-Arm Overhead Squat FAQs

What muscles does the Kettlebell Single-Arm Overhead Squat work?

The Kettlebell Single-Arm Overhead Squat mainly works the quads and back, with help from the core and traps. The main muscles are the quadriceps femoris and latissimus dorsi.

What equipment do you need for the Kettlebell Single-Arm Overhead Squat?

Kettlebells.

Is the Kettlebell Single-Arm Overhead Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Kettlebell Single-Arm Overhead Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Kettlebell Single-Arm Overhead Squat variations and alternatives?

Similar exercises include the Kettlebell Clean-Grip Overhead Swing Front Squat Press, Kettlebell Calf Front Squat Raise, Kettlebell Suitcase Hold and Goblet Squat.

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