Exercise

One-Arm Overhead Kettlebell Squats

Also known as: one arm overhead kb squat, single arm overhead kettlebell squat, kb ohs, single arm ohs

One-Arm Overhead Kettlebell Squats — position 2

One-Arm Overhead Kettlebell Squats is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis, rectus femoris and gluteus maximus. Also works: anterior deltoid, upper abs, triceps long head, biceps femoris and medial gastrocnemius. Equipment: kettlebell.

EquipmentKettlebell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Rectus femoris Gluteus maximus

Secondary

Anterior deltoid Upper abs Triceps long head Biceps femoris Medial gastrocnemius

How to do it

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.