One-Arm Overhead Kettlebell Squats

A expert strength exercise for the quads, done with a kettlebell.

One-Arm Overhead Kettlebell Squats: finishing position

Main muscles: Quads
Also works: Calves, Glutes, Hamstrings and Shoulders
Equipment: Kettlebell
Level: Expert
Type: Compound
Movement: Push

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One-Arm Overhead Kettlebell Squats

Questions

What muscles does the One-Arm Overhead Kettlebell Squats work?

Mainly the quads, with the calves, glutes, hamstrings and shoulders helping.

Is the One-Arm Overhead Kettlebell Squats good for beginners?

It's rated expert. Beginners can build up to it with Goblet Squat first.

What can I do instead of the One-Arm Overhead Kettlebell Squats?

Good alternatives that train the quads: Kettlebell Pistol Squat, Front Squats With Two Kettlebells, Goblet Squat or Barbell Squat To A Bench.

How many sets and reps of the One-Arm Overhead Kettlebell Squats should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).