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.
Encourages shoulder stability and thoracic spine mobility
Can either clean and press or snatch the kettlebell into the overhead position
Effective even with light weight
Uniquely challenging to the core by forcing stabilization one side at a time
From a standing position, press a single kettlebell overhead by extending the elbow and flexing the shoulder. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position.
Descend into a squat by flexing your hips and knees. As you squat, keep your weight on your heels and push your knees out. Maintain proper curvature of your entire spine, from the lower back all the way up through your cervical spine. Descend as far as your flexibility allows or until you have reached a full squat position. Avoid excessive forward lean, rounding your lumbar or thoracic spine, and keep the kettlebell in place throughout the exercise.
After a brief pause, return to the starting position by extending through the hips and knees. Repeat for the desired number of repetitions.
Alternative Exercises for Single Arm Overhead Kettlebell Squat