Kettlebell Single Arm Overhead Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Kettlebell
HOW TO PERFORM
- Clean the kettlebell to one shoulder and press it overhead, locking the elbow with the bell resting on the back of the forearm.
- Set the feet about shoulder width with the toes turned slightly out, and brace.
- Squat down between the knees, keeping the arm vertical and the bell stacked over the shoulder and hip.
- Sink as deep as you can while the arm stays locked and the torso tall, then drive through mid-foot to stand.
- Finish the reps, lower the bell to the shoulder, and switch arms.
FORM TIPS
- Reach the free arm out to the side for balance.
- If the working arm drifts forward at the bottom, you have squatted past your current shoulder mobility. Stop a little higher.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Abs
- Obliques
- Traps
- Lower Back
- Adductors
- Shoulders
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.