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Instructions
- Stand with feet shoulder-width apart holding a kettlebell overhead with arm extended.
- Keep your chest up and core engaged.
- Lower into a squat by pushing hips back and bending knees.
- Go down until thighs are parallel to the floor while keeping the kettlebell stable overhead.
- Push through heels to return to standing position.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Keep the kettlebell directly over your midfoot for balance.
- Avoid letting your knees collapse inward during the squat.
Breathing Tips
- Inhale deeply before descending.
- Hold breath slightly to brace core while lowering.
- Exhale forcefully when pushing back up to standing.
Medical restrictions
- Shoulder impingement or instability
- Severe lower back pain or injury
- Limited ankle or hip mobility
- Rotator cuff injuries
What muscles do kettlebell overhead squats work?
Kettlebell overhead squats primarily work your quadriceps, glutes, and shoulders while also engaging your core, back, and stabiliser muscles for balance and control throughout the movement.
Is the kettlebell overhead squat good for mobility?
Yes, the kettlebell overhead squat is excellent for mobility as it improves hip, ankle, and thoracic spine mobility while simultaneously building strength and stability in a functional movement pattern.
How heavy should my kettlebell be for overhead squats?
Your kettlebell should be light enough to maintain proper form overhead but heavy enough to challenge your stability; beginners often start with 8-12 kg depending on their shoulder strength and mobility.
Can I do kettlebell overhead squats if I have shoulder pain?
It is not recommended to perform kettlebell overhead squats if you have shoulder pain or instability without medical clearance, as the overhead position places significant demand on shoulder joints and stability muscles.
The Kettlebell Overhead Squat is a compound exercise that challenges your strength, mobility, and balance simultaneously. By holding a kettlebell overhead while performing a squat, you increase activation of stabilising muscles throughout your shoulders, core, and lower body. This movement is highly effective for improving functional mobility, enhancing full-body coordination, and building powerful legs and glutes. Additionally, it strengthens your shoulders and back due to the overhead position requiring scapular stability and thoracic extension. The kettlebell overhead squat is commonly used in CrossFit, strength training, and functional fitness routines as it replicates athletic and daily life movements involving load carriage overhead while squatting down or standing up. It also improves core strength as your abdominals work intensely to prevent excessive arching or leaning. Incorporating this advanced variation into your programming will increase joint stability, muscular endurance, and overall movement efficiency, provided that proper technique and mobility prerequisites are met to perform it safely and effectively.