SquatKB
Overhead squat with a kettlebell pressed overhead in a bottoms-up or standard grip, held with two hands or in a single-arm variation. Builds shoulder stability, thoracic extension, and total-body control.
Demo: StrongFirst
Sets
3
Reps
5-8
Rest
1:30
Contraindications
Shoulder instability risk if lockout is lost — keep loads light and controlled.Setup
Press the kettlebell overhead to lockout, held with one or both hands stacked over the shoulder.
Execution
- 1Lock the kettlebell overhead, bicep to ear
- 2Brace hard before descending
- 3Squat down keeping the bell stacked overhead
- 4Reach comfortable depth without losing lockout
- 5Drive up to standing
Key cues
- Bicep glued to the ear
- Punch the bell to the ceiling
- Ribs down, brace the core
- Squat straight down under the load
- Screw feet into the floor
Common faults
- Bell drifting forward
- Losing active shoulder packing
- Excessive lean compensating for tight ankles/hips
- Rushing the descent before the lockout is secure
- Knees caving at depth
Tweaks
- Try a bottoms-up grip for extra grip/stability challenge
- Progress to single-arm KB OHS
- Combine with a KB windmill for extra mobility work
Regressions
Muscles
Primary: Quadriceps, Shoulders, Core
Secondary: Gluteus Maximus, Upper Back
Notes
A StrongFirst staple for teaching shoulder packing and overhead stability before progressing to barbell OHS.
Sources
Attribution: StrongFirst / Pavel Tsatsouline