One-Arm Overhead Kettlebell Squats

A challenging squat variation with a kettlebell held overhead, requiring exceptional balance, core stability, shoulder strength, and lower body power.

Instructions

1. Clean and press a kettlebell with one arm. Clean it to your shoulder by extending through your legs and hips, rotating your wrist. Press the weight overhead by extending through the elbow.
2. Looking straight ahead and keeping the kettlebell locked out above you, flex your knees and hips.
3. Lower your torso between your legs while maintaining balance, keeping your head and chest up.
4. Descend to a full squat position or to a comfortable depth, maintaining the weight overhead.
5. Pause at the bottom position for a second.
6. Rise back to the top by driving through your heels and extending your legs.
7. Complete all repetitions on one side before switching arms.

Tips

• Maintain an upright torso throughout the squat
• Keep the kettlebell locked overhead with a strong shoulder
• Brace your core to maintain balance
• Use a controlled descent and ascent
• Focus on depth without compromising form
• This is an advanced variation requiring substantial core and shoulder strength
• Start with lighter weights to develop proper technique