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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, shoulders
Equipment	kettlebell
Difficulty	expert
Type	compound

No kettlebell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Dumbbell Lunges Dumbbell Dumbbell Rear Lunge Dumbbell

Easier than the One-Arm Overhead Kettlebell Squats

Same movement pattern, lower entry difficulty — work up from here.

Goblet Squat beginner · Kettlebell Barbell Squat beginner · Barbell Barbell Walking Lunge beginner · Barbell

Superset the One-Arm Overhead Kettlebell Squats with

Opposing hamstrings work — alternate sets without extra rest.

Open Palm Kettlebell Clean hamstrings Alternating Hang Clean hamstrings Double Kettlebell Alternating Hang Clean hamstrings Kettlebell Dead Clean hamstrings

Common questions

What muscles does the One-Arm Overhead Kettlebell Squats work?

The One-Arm Overhead Kettlebell Squats primarily works the quads, with the calves, glutes, hamstrings, and shoulders as secondary movers. Goblet Squat, Kettlebell Pistol Squat, and Squat Jerk train the same muscle, across 9 equipment types.

What equipment do you need for the One-Arm Overhead Kettlebell Squats?

Kettlebells. Without kettlebells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the One-Arm Overhead Kettlebell Squats suitable for beginners?

It is rated expert. Start with Goblet Squat, Barbell Squat, and Barbell Walking Lunge and work up.

Where should the One-Arm Overhead Kettlebell Squats go in a workout?

Early — the One-Arm Overhead Kettlebell Squats is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Open Palm Kettlebell Clean and Alternating Hang Clean later.

Similar exercises

Goblet Squat Kettlebell Kettlebell Pistol Squat Kettlebell Squat Jerk Barbell Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell