One-Arm Overhead Kettlebell Squats

Quadriceps

One-Arm Overhead Kettlebell Squats

One-Arm Overhead Kettlebell Squats (Start)

One-Arm Overhead Kettlebell Squats (End)

LevelExpert EquipmentKettlebell MechanicCompound ForcePush

A squat performed with a kettlebell held overhead in one arm, challenging balance, shoulder stability and the legs.

Strength

Primary musclesQuadriceps

Secondary musclesCalves Glutes Hamstrings Shoulders

Energy burned

≈ 44 kcalFor 3 × 8–12, rest 90s · ≈ 7.6 kcal/min

Estimate range 33–55 kcal (±25 %)

Muscle mass worked32 %

Effort during a set14.1 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Clean and press a kettlebell overhead with one arm and lock it out.
2Stand with your feet shoulder width apart.
3Keep your ribs down and eyes forward.

How to perform

1Sit your hips down and back into a squat while holding the bell steady overhead.
2Lower until your thighs are about parallel.
3Keep your arm locked and your torso upright.
4Drive up through your feet to stand.