One-Arm Overhead Kettlebell Squats
An advanced compound strength exercise that works the quads, using a kettlebell.
Starting position
End position
How to Do One-Arm Overhead Kettlebell Squats
- 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.
- 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.
- Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
Muscles Worked
Alternatives to One-Arm Overhead Kettlebell Squats
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One-Arm Side Deadlift
An advanced compound strength exercise that works the quads, using a barbell.
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2
One Leg Barbell Squat
An advanced compound strength exercise that works the quads, using a barbell.
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3
Speed Squats
An advanced compound strength exercise that works the quads, using a barbell.
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4
Zercher Squats
An advanced compound strength exercise that works the quads, using a barbell.
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5
Kettlebell Pistol Squat
An advanced compound strength exercise that works the quads, using a kettlebell.
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6
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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7
Jefferson Squats
An intermediate compound strength exercise that works the quads, using a barbell.
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8
Narrow Stance Hack Squats
An intermediate compound strength exercise that works the quads, using a machine.
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9
Narrow Stance Squats
An intermediate compound strength exercise that works the quads, using a barbell.
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10
Squats - With Bands
A beginner compound strength exercise that works the quads, using a resistance band.
Frequently Asked Questions
What muscles do one-arm overhead kettlebell squats work?
One-Arm Overhead Kettlebell Squats primarily works the quads. The calves, glutes, hamstrings and shoulders assist as secondary muscles.
What equipment do I need for one-arm overhead kettlebell squats?
One-Arm Overhead Kettlebell Squats uses kettlebell.
One-Arm Overhead Kettlebell Squats: is it suitable for beginners?
One-Arm Overhead Kettlebell Squats is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of one-arm overhead kettlebell squats?
One-Arm Side Deadlift, One Leg Barbell Squat, Speed Squats train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my one-arm overhead kettlebell squats reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; one-arm overhead kettlebell squats can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One-Arm Overhead Kettlebell Squats with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.