One-Arm Overhead Kettlebell Squats
The One-Arm Overhead Kettlebell Squats is a expert compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The calves and glutes and hamstrings and shoulders assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the One-Arm Overhead Kettlebell Squats work?
The One-Arm Overhead Kettlebell Squats primarily works the Quadriceps. Secondary muscles include the Calves, Glutes, Hamstrings, Shoulders, which assist during the movement.
Is the One-Arm Overhead Kettlebell Squats good for beginners?
The One-Arm Overhead Kettlebell Squats is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the One-Arm Overhead Kettlebell Squats?
You need kettlebells to perform the One-Arm Overhead Kettlebell Squats. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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