Videos
Instructions
- Stand with feet shoulder-width apart, holding a kettlebell overhead with one arm fully extended.
- Engage your core and maintain a neutral spine as you initiate the squat by bending your hips and knees.
- Descend slowly, keeping the kettlebell stable above your head and your torso upright.
- Lower until your hips are below parallel or as far as your mobility allows.
- Push through your heels to return to the starting position while keeping the arm extended overhead.
Technical Tips
- Keep the kettlebell aligned above the midfoot throughout the movement.
- Avoid letting the knees collapse inward; keep them in line with your toes.
- Maintain shoulder stability by engaging your upper back and core.
- Use a mirror or video to monitor asymmetries and ensure even depth and alignment.
Breathing Tips
- Inhale deeply before initiating the squat.
- Hold your breath during the descent to maintain intra-abdominal pressure.
- Exhale forcefully as you rise to the starting position.
Medical restrictions
- Shoulder instability or rotator cuff injuries
- Severe lower back conditions
- Limited ankle, hip, or thoracic mobility
- Knee joint pathologies
The Kettlebell Single Arm Overhead Squat is a challenging full-body exercise that tests strength, stability, mobility, and coordination. This advanced movement combines the unilateral overhead hold of a kettlebell with a deep squat, demanding superior core engagement and joint control. It is commonly used in functional fitness and CrossFit training due to its high transferability to athletic performance and real-world strength demands. This exercise develops lower body strength while simultaneously challenging shoulder stability, core integrity, and neuromuscular coordination. As a unilateral movement, it helps correct strength imbalances between sides and enhances proprioception. The Kettlebell Single Arm Overhead Squat is ideal for advanced trainees seeking to improve compound strength, postural control, and athletic resilience. Incorporating it into training routines can enhance balance, mobility, and dynamic body control.
What muscles does the kettlebell single arm overhead squat work?
The kettlebell single arm overhead squat primarily targets the quadriceps, glutes, and shoulders, while also engaging the core, lower back, and stabilizers like the obliques and gluteus medius.
Is the single arm overhead squat with kettlebell good for mobility?
Yes, this exercise significantly improves mobility in the shoulders, hips, and ankles due to the deep squat and overhead arm positioning required throughout the movement.
Can beginners do the kettlebell single arm overhead squat?
This exercise is considered advanced and is not recommended for beginners. It requires strong mobility, stability, and technique. Beginners should first master bodyweight squats and overhead holds.
How heavy should the kettlebell be for overhead squats?
Use a weight that allows full range of motion and proper overhead stability. For most users, starting with a light kettlebell (8–12 kg) is appropriate until technique is perfected.
Is the kettlebell overhead squat safe for shoulders?
When performed with proper form and adequate mobility, it can strengthen shoulder stability. However, individuals with existing shoulder issues should consult a professional before attempting it.