Videos
Instructions
- Stand with feet wider than shoulder-width, toes slightly turned out.
- Hold a kettlebell overhead with one arm, arm fully extended and shoulder locked.
- Engage your core and glutes to stabilize your posture.
- Descend into a squat by pushing hips back and bending knees, keeping the kettlebell overhead.
- Pause at the bottom, ensuring knees track over toes.
- Drive through the heels to return to standing while maintaining arm stability overhead.
Technical Tips
- Keep your arm fully extended and stable throughout the movement.
- Avoid leaning sideways or letting the kettlebell drift forward.
- Maintain a neutral spine and tight core during the entire movement.
- Drive knees outwards to stay aligned with toes during descent.
Breathing Tips
- Inhale deeply before initiating the squat.
- Hold your breath during the descent for core stability.
- Exhale forcefully as you return to the standing position.
Medical restrictions
- Shoulder instability or impingement
- Lower back pain or herniated disc
- Hip mobility limitations
- Knee injuries or ligament issues
The Kettlebell Single Arm Overhead Sumo Squat is a powerful compound exercise that blends strength, stability, and mobility into one functional movement. It involves holding a kettlebell overhead with one arm while performing a wide-stance (sumo) squat. This movement not only develops lower body strength in the glutes, quadriceps, and adductors but also challenges the core and shoulder stabilizers to maintain proper posture and balance throughout the range of motion. The overhead position increases thoracic extension and shoulder mobility requirements, making it ideal for advanced practitioners. Additionally, the unilateral load forces the body to resist rotational forces, enhancing core engagement and functional stability. This exercise is particularly effective for athletes and fitness enthusiasts looking to improve total-body coordination, build asymmetrical strength, and increase mobility in the hips and shoulders. It also supports performance in sports requiring overhead strength and lower-body power. For safety and effectiveness, it is essential to use proper form and begin with a manageable weight.
What muscles does the kettlebell single arm overhead sumo squat work?
This exercise primarily targets the glutes, quadriceps, adductors, shoulders, and abs, while also engaging core stabilizers and back muscles for posture and balance.
Is the single arm overhead sumo squat good for core strength?
Yes, the overhead position and unilateral load make this exercise highly effective for building core strength and enhancing trunk stability.
Can beginners do the kettlebell overhead sumo squat?
Due to its complexity and mobility demands, this movement is best reserved for advanced trainees. Beginners should master basic squats and overhead holds first.
What weight should I use for the single arm overhead squat?
Choose a kettlebell weight that allows you to maintain a stable overhead position and proper squat depth without compromising form.
Is the kettlebell single arm overhead squat safe for shoulders?
It is safe when performed with proper form and adequate shoulder mobility. Those with shoulder issues should consult a professional before attempting it.