Videos
Instructions
- Stand with your heels elevated on a stable surface, feet shoulder-width apart.
- Hold a kettlebell overhead with both arms fully extended and core engaged.
- Descend into a deep squat, keeping the torso upright and the kettlebell overhead.
- Lower your hips below parallel while maintaining stability and control.
- Push through your midfoot to return to the starting position.
Technical Tips
- Keep the arms locked out and shoulders engaged throughout the movement.
- Maintain a neutral spine and avoid leaning forward.
- Use controlled movement and avoid bouncing at the bottom of the squat.
Breathing Tips
- Inhale deeply before descending.
- Hold your breath briefly during the descent to maintain core stability.
- Exhale forcefully while pushing up to the standing position.
Medical restrictions
- Shoulder impingement or instability
- Lower back disc issues
- Knee osteoarthritis or acute patellar pain
- Ankle mobility limitations
What muscles do I target with the kettlebell overhead heels up squat?
The kettlebell overhead heels up squat primarily targets the quadriceps and glutes while engaging the shoulders, core, calves, and lower back for stabilization.
Is the kettlebell overhead heels elevated squat good for mobility?
Yes, the kettlebell overhead heels elevated squat is excellent for improving ankle, hip, and thoracic spine mobility while reinforcing postural control and overhead stability.
Can beginners perform the overhead heels up squat with a kettlebell?
This movement is considered advanced due to balance and mobility demands, so beginners should first master standard squats and overhead stability exercises before attempting it.
Why elevate the heels during a kettlebell overhead squat?
Elevating the heels reduces ankle dorsiflexion demands, allowing deeper squat depth and better torso alignment, which improves overall squat form and safety.
How heavy should my kettlebell be for overhead heels up squats?
Start with a light kettlebell to master the technique and balance, then gradually increase the weight based on your overhead stability and lower body strength.
The Kettlebell Overhead Heels Up Squat is a compound strength exercise that challenges full-body coordination, mobility, and stability. By combining the heels-elevated squat position with an overhead kettlebell hold, this movement emphasizes postural control, shoulder stability, and lower body strength. Elevating the heels reduces ankle mobility demands, allowing for deeper squat depth and more upright torso positioning, making it effective for enhancing squat mechanics. The overhead component increases core activation and improves thoracic spine mobility, while simultaneously challenging shoulder endurance and alignment. This variation is highly beneficial for athletes seeking functional strength and stability, particularly those in Olympic lifting or CrossFit. It also serves as a mobility-enhancing tool and diagnostic movement for identifying movement compensations or restrictions. Executed correctly, the Kettlebell Overhead Heels Up Squat is a powerful tool for improving athletic performance, functional fitness, and overall body awareness.