MaghribFit

One-Arm Overhead Kettlebell Squats

One-Arm Overhead Kettlebell Squats

Primary muscles

Quads

Secondary muscles

Calves · Glutes · Hamstrings · Shoulders

Equipment: Kettlebell

Level: Advanced

General guidance

Sets
3–4
Reps
8–12
Rest (seconds)
60–120

Start light, keep a controlled form, stop if you feel pain.

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Step-by-step instructions (in English)

  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.

Related exercises

General fitness information, not medical advice. Check with a doctor before starting a program.