One-Arm Overhead Kettlebell Squats

One-Arm Overhead Kettlebell Squats is a resistance exercise - strength exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps, Gluteus maximus
Secondary muscles: Deltoid, Triceps brachii, Serratus anterior, Abdominal obliques
Exercise type: Resistance exercise - strength

Exercise technique

Raise overhead
Clean the kettlebell and press it overhead under control.
Arm alignment
Align your wrist, elbow and shoulder beneath the weight.
Feet
Establish a balanced squat stance.
Lower
Bend your hips and knees while keeping the weight over your base of support.
Torso control
Squat without tipping sideways toward the unloaded side.
Bottom pause
Pause briefly at a depth where you can maintain arm alignment.
Rise
Push through your feet to stand while keeping the overhead position stable.

Key technique points

Do not bend your arm and let the weight drop.
Do not bend your neck by staring only at the weight.
Do not flare your ribs unnecessarily.
Choose squat depth according to your overhead control.
Do not let the shoulder drop passively.
Keep your pelvis balanced against the one-sided load.

Common mistakes

Arm drifting forward

This moves the weight away from the midfoot line.

Leaning sideways

This adds a torso side bend to the squat.

Arching the lower back

This compensates for overhead range through the spine.

Bending the elbow

This loses stable overhead support.

Lifting the heels

This reduces the balance area beneath the elevated weight.

Rushing at the bottom

This can disrupt arm and leg alignment together.

Frequently asked questions