How to do a Single Arm Overhead Kettlebell Squat

This exercise is a variation on the more standard Overhead Squat. Like other squat variations, this compound exercise primarily targets your quadriceps. Unlike the standard Overhead Squat, this exercise uses a single Kettlebell instead of a Barbell. By loading the weight on one side of the body, you add instability to the movement which can help you recruit your core to maintain good form and posture.

1. Clean a kettlebell in your left hand up to shoulder height before extending it overtop of your left shoulder, palm facing forward, and maintain this position.
2. Keep your weight evenly distributed through your feet.
3. Begin to descend by reaching your hips slightly back.
4. Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced to keep an upright torso as you sit between your legs.
5. You should continue to descend to a deep enough depth that allows your spine to remain neutral before extending back to the starting position and repeating with your right arm.

Common Form Mistakes