Kettlebell Overhead Squat - Single-Arm

SquatKB

Single kettlebell locked out overhead in one hand while squatting. Adds a significant anti-lateral-flexion core demand on top of the standard overhead squat's mobility and stability requirements.

Demo: StrongFirst

Sets

3

Reps

4-6 per side

Rest

1:30

Contraindications

High demand on shoulder stability and core anti-lateral-flexion strength — build up gradually to avoid shoulder strain.

Setup

Press one kettlebell overhead to lockout. Free arm can be extended to the side for counterbalance.

Execution

  1. 1Lock the kettlebell overhead in one hand
  2. 2Brace the core hard, resisting lateral lean
  3. 3Squat down keeping the bell stacked overhead
  4. 4Reach depth while staying level through the hips
  5. 5Drive up to standing, then switch arms

Key cues

  • Resist leaning toward the loaded side
  • Bicep to ear on the working arm
  • Brace the obliques hard
  • Squat straight down, stay level
  • Free arm out for balance if needed

Common faults

  • Leaning the torso away from the loaded arm
  • Losing overhead lockout under fatigue
  • Hips shifting laterally at depth
  • Rushing before establishing a solid overhead position
  • Knee valgus on the loaded side

Tweaks

  • Alternate arms each set for symmetry
  • Add a short pause at depth for extra stability challenge
  • Progress load gradually — this is primarily a control exercise

Regressions

Kettlebell Overhead Squat (Two-Hand)Kettlebell Goblet Squat

Progressions

Barbell Overhead Squat

Muscles

Primary: Quadriceps, Shoulders, Core, Obliques

Secondary: Gluteus Maximus, Upper Back

Notes

An advanced unilateral progression in the StrongFirst kettlebell curriculum, often paired with the bottoms-up press.

Sources

Attribution: StrongFirst / Pavel Tsatsouline