One-Arm Overhead Kettlebell Squats

What it is

This challenging full-body exercise involves performing a deep squat while maintaining a kettlebell locked overhead with one arm. You'll primarily engage your quadriceps, with strong support from your glutes, hamstrings, and shoulders. This compound movement demands significant core stability and shoulder strength.

Technique tips

• Lock your elbow and stabilize your shoulder to keep the kettlebell overhead.
• Maintain a tall chest and gaze straight ahead throughout the squat.
• Brace your core tightly to protect your spine and control the overhead load.
• Pause briefly at the bottom of the squat before driving through your heels.
• Inhale as you descend, then exhale powerfully as you stand back up.
• Focus on a controlled, smooth movement rather than speed.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.