Exercise guide
One-Arm Overhead Kettlebell Squats
The One-Arm Overhead Kettlebell Squat combines a lower-body squat with unilateral overhead stability. The quadriceps, glutes, and hamstrings move the body while the shoulder and trunk keep the bell balanced.
Training context
Setup Cues for the Overhead Kettlebell Squat
A stable overhead press and comfortable bodyweight squat should be established before combining them. The kettlebell must remain balanced above the shoulder without forcing the torso to twist or lean excessively.
Use a light bell and a stance that allows the knees to track naturally. Depth is limited by the ability to keep the feet planted and the overhead arm stable.
Technique overview
Keep the bell stacked as the body descends
Clean and press the kettlebell to a secure overhead position. Squat by bending the knees and hips while keeping the bell balanced above the shoulder. Reach only a controlled depth, then drive through the full feet to stand. Lower the kettlebell after completing the set and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.