Single-arm kettlebell overhead squat

The single-arm kettlebell overhead squat is a popular kettlebell movement performed while holding a single kettlebell in a locked-out overhead position. It targets the muscles of the lower body dynamically, while also challenging and building shoulder stability and upper-back mobility. It can be trained in traditional strength or muscle-building rep ranges, in circuit or fat-loss training, or as part of a kettlebell combination or complex.


  1. Encourages shoulder stability and thoracic spine mobility
  2. Can either clean and press or snatch the kettlebell into the overhead position
  3. Effective even with light weight
  4. Uniquely challenging to the core by forcing stabilization one side at a time

Single-arm kettlebell overhead squat Images


Single-arm kettlebell overhead squat Instructions

Single-arm kettlebell overhead squat muscle diagram
  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.