Kettlebell One Arm Overhead Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 7
- Alternate Names
- Single Arm Overhead Squat
How to: Kettlebell One Arm Overhead Squat
- Stand with your feet shoulder-width apart and hold a kettlebell in one hand overhead.
- Engage your core and begin to squat down by bending your hips and knees.
- Ensure your knee does not extend past your toes as you lower your body.
- Keep the kettlebell stable overhead as you rise back to standing.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far forward during the squat.
- Allowing the kettlebell to drift away from the body's center.
- Not engaging the core muscles.
Modifications
- Perform the squat without the kettlebell if you are a beginner.
- Use a lighter kettlebell to start and increase weight gradually.
Tips
- Maintain a tight core throughout the movement for stability.
- Ensure your weight is in your heels to protect your knees.
- Keep your chest lifted and back straight while squatting.
Kettlebell One Arm Overhead Squat Alternatives
Tags
strength
squat
kettlebell
thighs
balance
core