One-Arm Overhead Kettlebell Squats

An advanced strength exercise for the quads, calves, glutes, hamstrings and shoulders, done with a kettlebell.

Movement guide

One-Arm Overhead Kettlebell Squats

Demand · source-assignedHard (unreviewed)

Equipment requiredA kettlebell

Muscle focusQuads · Calves · Glutes · Hamstrings · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Similar move, intermediate grade.

This move

One-Arm Overhead Kettlebell Squats demonstrated on the 3D figure

3D demoOne-Arm Overhead Kettlebell SquatsAdvanced · A kettlebell

Advanced grade (source-assigned).

Harder option

Shrimp Squat demonstrated on the 3D figure

3D demoShrimp SquatExpert · No equipment

Similar move, expert grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads. Also: Calves, Glutes, Hamstrings, Shoulders.

Equipment

A kettlebell

Level

Advanced (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Overhead squat demonstrated on the 3D figure

3D demoOverhead squatAdvanced · A barbell

Back squat with bands demonstrated on the 3D figure

3D demoBack squat with bandsAdvanced · A barbell + A band

Back squat with chains demonstrated on the 3D figure

3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

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Questions people ask

What muscles does the One-Arm Overhead Kettlebell Squats work?

Mainly the quads, with help from the calves, glutes, hamstrings and shoulders.

What equipment do I need for the One-Arm Overhead Kettlebell Squats?

A kettlebell.

Is the One-Arm Overhead Kettlebell Squats good for beginners?

It is an advanced move. The grade comes from the source database and has not been independently reviewed. Build up to it with the Barbell box squat first.

What is an easier alternative to the One-Arm Overhead Kettlebell Squats?

Try the Barbell box squat. It works similar muscles at a lower grade.

How do I make the One-Arm Overhead Kettlebell Squats harder?

Progress to the Shrimp Squat, or add load, range or slower lowering once your form is solid.