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One-Arm Overhead Kettlebell Squats

One-Arm Overhead Kettlebell Squats is an expert compound kettlebell exercise that mainly works your quads, with help from your calves, glutes, hamstrings and shoulders.

💪 Quads🏋️ Kettlebell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Overhead Kettlebell Squats: starting position
Starting position
One-Arm Overhead Kettlebell Squats: end position
End position

How to do the one-arm overhead kettlebell squats

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

Muscles worked

Primary: QuadsSecondary: CalvesSecondary: GlutesSecondary: HamstringsSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One-Arm Overhead Kettlebell Squats alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the one-arm overhead kettlebell squats work?

It mainly works your quads; your calves, glutes, hamstrings and shoulders assist.

How many sets and reps of one-arm overhead kettlebell squats should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm overhead kettlebell squats good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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