Kettlebell One Arm Overhead Squat
Step by step
How to perform
- Engage your core and keep your arm straight, ensuring that the kettlebell is directly above your shoulder, not in front or behind.
- Start to bend your knees and lower your body into a squat position, keeping your weight on your heels and your chest upright.
- Continue to lower yourself until your thighs are parallel to the ground, or as far as your flexibility allows, ensuring your arm holding the kettlebell remains extended and stable.
- Push back up to your starting position through your heels, keeping the kettlebell overhead, and repeat the process for your desired number of reps before switching to the other arm.
Overview
About this exercise
The Kettlebell One Arm Overhead Squat is a challenging full-body exercise that primarily targets the quadriceps, glutes, shoulders, and core, while also improving balance and stability. It is suitable for intermediate to advanced fitness enthusiasts who are looking to enhance their functional strength and athletic performance. This exercise is particularly beneficial for those seeking to develop unilateral strength and stability, promote muscle symmetry, and increase their overall mobility and flexibility.
Coaching cues
Form tips
When holding the kettlebell, make sure your grip is firm but not overly tight. The weight should be balanced in your hand and not tipping to one side or the other. A common mistake is to grip the kettlebell too tightly, which can lead to hand and wrist fatigue or strain.
The movement of the squat should be slow and controlled, both on the way down and on the way up. Avoid dropping into the squat too quickly or bouncing at the bottom, as this can put unnecessary stress on the knees and back.
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