Fix your form: One-arm overhead kettlebell squat

The one-arm overhead kettlebell squat is an advanced squat variation that has the power to improve your strength and flexibility.

The exercise targets back, hip and shoulder mobility while building a stronger lower back, glutes, and quads, and developing overall functional strength.

And the overhead position of the kettlebell engages numerous core and stabiliser muscles as they work to limit unnecessary movement.

This is also an ideal exercise to help improve your snatch or barbell overhead squat movements.

Starting position

Hold a kettlebell in one hand with an overhand grip (palm facing you). Stand upright with your feet positioned hip-width apart. Clean and press the kettlebell, rotating your wrist as you do so. With your arm extended and the kettlebell overhead, you are ready to start the exercise.

Executing the movement

Look straight ahead and keep the kettlebell locked out in position above your head as you hinge at the hips and bend the knees to descend into a deep squat.

Pause at the bottom position for a second before pressing through the heel and forefoot to return to the upright position.

Form tips:

• Keep your head and chest up throughout the movement.
• Keep your head facing forward, your back straight and your feet flat on the floor.

If the kettlebell falls forward during the descent into the deep squat position then you either need to improve your upper back mobility or address your squatting technique.

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.

Twitter