Single-Arm Overhead Kettlebell Squat

quads, glutes, core, shoulders, rotator cuffKettlebell

This advanced compound exercise combines a deep squat with a single-arm overhead kettlebell hold. It builds leg and core strength while demanding exceptional shoulder stability, balance, and joint mobility.

How to do it

1Stand with your feet slightly wider than shoulder-width and press the kettlebell overhead with your arm fully locked out.

2Lock your elbow, brace your core tight, and focus your eyes straight ahead.

3Initiate the squat by pushing your hips back and bending your knees, keeping the weight stacked directly over your shoulder joint.

4Squat down to a comfortable depth, keeping your heels planted and your working shoulder rock-solid.

5Drive hard through your feet to stand back up, maintaining the weight locked out overhead.

Common mistakes

Bending the working elbow, placing unsafe compensation loads on the shoulder joint.

Rounding your back at the bottom, increasing spine injury risk under overhead load.

Allowing your knees to cave inward during the squat, stressing the knee ligaments.

Breathing

Inhale as you descend while maintaining core tension, and exhale forcefully as you drive up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.