One-Arm Overhead Kettlebell Squats
How to do the One-Arm Overhead Kettlebell Squats with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Shoulders
Kettlebells
How to do the One-Arm Overhead Kettlebell Squats
- 1
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.
- 2
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.
- 3
Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Log it, see it on your body.
Every One-Arm Overhead Kettlebell Squats set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
One-Arm Overhead Kettlebell Squats: common questions
What muscles does the One-Arm Overhead Kettlebell Squats work?
The One-Arm Overhead Kettlebell Squats primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Shoulders as supporting muscles.
Is the One-Arm Overhead Kettlebell Squats suitable for beginners?
The One-Arm Overhead Kettlebell Squats is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the One-Arm Overhead Kettlebell Squats?
To do the One-Arm Overhead Kettlebell Squats you'll need one or more kettlebells.
Is the One-Arm Overhead Kettlebell Squats a compound or isolation exercise?
The One-Arm Overhead Kettlebell Squats is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the One-Arm Overhead Kettlebell Squats with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One-Arm Overhead Kettlebell Squats sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |