One-Arm Overhead Kettlebell Squats

Also called single arm overhead squat, kettlebell overhead squat and one arm kb overhead squat.

Works

Quads, plus calves, glutes, hamstrings and shoulders

Equipment

Kettlebell

Level

Advanced

Type

Compound, one side at a time

How to do it

Setup. 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.

1. 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.
2. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

Cues

• Lock the bell out overhead.
• Eyes forward, chest up.
• Sit between the legs, pause 1 second.
• Drive up through the heels.

Common mistakes

• Elbow softening overhead.
• Torso leaning toward the bell.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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