Kettlebell One Arm Overhead Squat

How to do it

Press a kettlebell overhead in one hand with your arm locked out, feet shoulder-width. Keeping the bell stacked over your shoulder, push your hips back and squat to full depth while staying upright. Drive through your heels to stand, holding the bell steady overhead the whole time, then switch arms.

1. 1Feel your shoulder and upper back working to keep the bell locked
2. 2overhead
3. 3Drive your hips back and down while keeping the weight over your mid-foot
4. 4Brace your core hard to resist twisting toward the loaded side

Common mistakes

• ×Do not let your arm drift forward or your elbow bend
• ×Do not let your knees cave in or your heels lift
• ×Do not overarch your lower back; keep your core tight and ribs down

Muscles worked

The kettlebell one arm overhead squat mainly works the quads, with the upper abs, lower abs, obliques, glutes, front delts, side delts, triceps, forearms, lower back, upper traps, mid traps, lower traps, hamstrings, and calves assisting.

• QuadsPrimary
• Upper AbsSupport
• Lower AbsSupport
• ObliquesSupport
• GlutesSupport
• Front DeltsSupport
• Side DeltsSupport
• TricepsSupport
• ForearmsSupport
• Lower BackSupport
• Upper TrapsSupport
• Mid TrapsSupport
• Lower TrapsSupport
• HamstringsSupport
• CalvesSupport
• LatsMinor
• Rear DeltsMinor
• External RotatorsMinor
• AdductorsMinor