Step by step instructions, muscle activation and variants for the Kettlebell One Arm Overhead Squat.
A highly technical and demanding squat variation in which one arm holds a kettlebell locked out overhead throughout the movement. It develops lower-body strength, shoulder stability, and total-body coordination simultaneously, requiring significant mobility in the hips, thoracic spine, and shoulder.
The Kettlebell One Arm Overhead Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
