Smart Workout Diary

Kettlebell One-Arm Overhead Squat

The kettlebell one-arm overhead squat is a full-depth squat performed while holding a kettlebell locked out overhead in one hand. It primarily trains the quadriceps, while the glutes, shoulders, and core work to control the squat and keep the load stable. It supports lower-body strength, overhead stability, mobility, and whole-body coordination.

Demonstration

Kettlebell One-Arm Overhead Squat — demonstration 1
Kettlebell One-Arm Overhead Squat — demonstration 2

Instructions

  1. Set up: Stand with feet about shoulder-width apart and hold the kettlebell in one hand at shoulder level in the rack position.
  2. Press overhead: Brace your core, press the kettlebell overhead, and fully straighten the working arm. Keep the wrist neutral and the shoulder active.
  3. Descend: Push the hips down and slightly back, bend the knees, and squat as low as you can while keeping both feet flat, the chest lifted, and the kettlebell stacked over the shoulder.
  4. Stand: Drive through the mid-foot and heel to stand, keeping the arm locked out and the torso controlled. Finish tall without leaning toward either side.
  5. Repeat safely: Complete all planned repetitions with control, lower the kettlebell to the rack position, and switch arms if required. Stop if you cannot maintain a stable overhead position.
Muscle Group
Quads
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep the load stacked: Aim to keep the kettlebell above the shoulder and mid-foot rather than letting it drift forward.
  2. Control knee tracking: Let the knees follow the direction of the toes; do not allow them to collapse inward.
  3. Use an appropriate load: Start light enough to maintain a locked elbow, stable shoulder, and upright torso through every repetition.
  4. Breathe with control: Brace before descending and avoid rushing the bottom position or the ascent.
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