One-Arm Overhead Kettlebell Squats
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.
How to program the One-Arm Overhead Kettlebell Squats
Sets and reps
As a compound movement, the One-Arm Overhead Kettlebell Squats responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The One-Arm Overhead Kettlebell Squats is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the One-Arm Overhead Kettlebell Squats work?
The One-Arm Overhead Kettlebell Squats primarily targets the Quadriceps. It also recruits the Calves, Glutes, Hamstrings, Shoulders as supporting muscles.
What equipment do I need for the One-Arm Overhead Kettlebell Squats?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the One-Arm Overhead Kettlebell Squats should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
