One-Arm Overhead Kettlebell Squats
Clean a kettlebell overhead with one arm and lock it out, then squat by bending knees and hips. Keep your head and chest up.
- Difficulty
- Advanced
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 7
Form sequence
01 · overhead
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.
02 · descend · Key step
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.
03 · rise
Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
What's working
3D
- Quadriceps
Primary · 227 exercises
- Gastrocnemius
Secondary · 209 exercises
- Gluteus Maximus
Secondary · 242 exercises
- Hamstrings
Secondary · 277 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
Open the full 3D atlas →
