One-Arm Overhead Kettlebell Squats
- Main muscles
- Quads
- Also works
- Calves, Glutes, Hamstrings, Shoulders
- Equipment
- Kettlebell
- Level
- Expert
- Type
- Compound · Push
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.
Quick answers
- What muscles does the One-Arm Overhead Kettlebell Squats work?
- Mainly the quads, with help from the calves, glutes, hamstrings, shoulders.
- What equipment do I need?
- Kettlebell.
- Is it good for beginners?
- It is rated expert level, so learn simpler versions first.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More quads exercises
- Front Squats With Two Kettlebells
- Goblet Squat
- Kettlebell Pistol Squat
- Backward Drag
- Barbell Full Squat
- Barbell Hack Squat
Exercise descriptions: free-exercise-db, public domain.