One-Arm Overhead Kettlebell Squats — start position — Start

One-Arm Overhead Kettlebell Squats — end position — End

Legs / Advanced / Compound (multi-joint)

One-Arm Overhead Kettlebell Squats

A kettlebell exercise for the quads, with the calves, glutes and hamstrings assisting.

At a glance

Primary: Quads
Secondary: Calves, Glutes, Hamstrings, Front delts
Equipment: Kettlebell
Movement pattern: Squat
Level: Advanced
Type: Legs, Compound (multi-joint), One side at a time

Loads the knee. Use a load you can control and skip it if it causes pain.

How to do it

Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.
Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.

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Muscles worked

FrontBack

Primary: Quads
Secondary: Calves, Glutes, Hamstrings, Front delts

Best for

How specific this exercise is to each movement.

Cycling98%Downstroke (12 → 5 o'clock)
Alpine skiing96%Athletic stance, Absorbing terrain
Basketball (jump & cut)92%Jump
General strength (full body)92%Lower body
Volleyball (jump & spike)90%Approach & jump, Landing & deceleration
Trail running & hiking88%Descending

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Photos and instructions: free-exercise-db (github.com/yuhonas/free-exercise-db), public domain.