Single-Arm Overhead Kettlebell Squat
A squat with one kettlebell locked out overhead. Challenges shoulder stability, upper-back mobility and side-to-side trunk control while training the legs.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Front Delts
- Rotator Cuff
- Traps (Trapezius)
- Obliques
- Transverse Abdominis
- Sets
- 3
- Reps
- 5–8 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Clean and press a kettlebell overhead with one arm, locking the elbow with the bell resting on the back of your forearm. Stand with feet shoulder-width apart and reach the free arm out to the side for balance.
Brace your core and pack the working shoulder, eyes forward.
Sit down between your heels, keeping the kettlebell stacked over mid-foot.
Descend as deep as you can while the arm stays vertical and the torso tall.
Pause briefly, then drive up through your heels to stand.
Complete all reps, then lower the bell with control and switch arms.
Breathing: Inhale and brace before descending, exhale as you stand.
Coaching tips
Punch the bell to the ceiling
Elbow locked
Ribs down, chest up
Common mistakes
Elbow bending under the load
Bell drifting forward of the feet
Torso leaning away from the bell
Squatting deeper than your shoulder mobility allows
Safety notes
If the bell tips, step away and let it drop rather than fighting it.
Start with a light bell and a depth you can control.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.