Single Arm Overhead Kettlebell Squat
The Single Arm Overhead Kettlebell Squat is an advanced functional exercise that challenges full-body stability, mobility, and strength. It targets the quadriceps and glutes while demanding intense core bracing and shoulder stability to keep the weight locked out overhead.
This complex lift requires exceptional neuromuscular coordination, which degrades quickly with fatigue. The AI analyzes your daily recovery metrics and HRV to ensure your central nervous system is primed for this high-stability movement. If your performance data shows a struggle with maintaining intensity or rep consistency, the app can suggest regressing to a racked position to preserve the training stimulus without risking injury due to shoulder fatigue.
Form Cues
- Lock your elbow completely and keep the bicep close to your ear
- Brace your core tightly before descending
- Squat down by pushing your hips back and down
- Keep your eyes focused on the kettlebell to improve balance
- Drive through your heels to stand back up
- Don't let your elbow bend or the weight drift forward
- Don't allow your knees to collapse inward
- Don't lift your heels off the ground
- Don't rush the movement; maintain control
- Don't arch your lower back excessively
Common Mistakes
- Bending the elbow mid-rep
- Leaning the torso too far forward
- Lacking sufficient thoracic mobility
- Knees caving inward (valgus)
- Shifting weight to the toes
Muscles Worked
This exercise primarily builds explosive strength in the quadriceps and glutes through the deep squatting pattern. Simultaneously, it acts as a powerful isometric drill for the anterior deltoids, upper back, and core, which must work together to prevent rotation and maintain the overhead load.
Primary
Secondary
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