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.
Since this movement places a high demand on overhead stability, Iridium checks your 7-day history and anterior deltoid recovery status to ensure your shoulders are not pre-fatigued. The AI applies the set volume to both your quadriceps and deltoid tracking, updating your Weekly Volume landmarks to prevent overreaching in either group. Iridium uses your RPE feedback to regulate load, ensuring that intensity does not compromise your ability to stabilize the weight.
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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