Hominin · exercise
One-Arm Overhead Kettlebell Squats
One-Arm Overhead Kettlebell Squats is a expert strength exercise using kettlebells. It works the quadriceps, with help from the calves, glutes, hamstrings and shoulders.
expertkettlebellspush movementcompoundstrength
- Main muscles
- quadriceps
- Also works
- calves, glutes, hamstrings, shoulders
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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Goblet Squat · kettlebells, beginner
- Front Squats With Two Kettlebells · kettlebells, intermediate
- Kettlebell Pistol Squat · kettlebells, expert
- Barbell Side Split Squat · barbell, beginner
- Barbell Squat · barbell, beginner
- Barbell Walking Lunge · barbell, beginner
- Bodyweight Squat · body only, beginner
- Bodyweight Walking Lunge · other, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).