Kettlebell Moves: Overhead Squat

After mastering the overhead squat, check out my Kettlebell Moves page for a lot more kettlebell exercises!


  • Quadriceps
  • Calves
  • Shoulders
  • Glutes
  • Core

The overhead squat is technically a leg exercise, but your back, core, and shoulders also benefit greatly here.

Overhead Squat

  1. Set your feet shoulder width apart or slightly wider with toes slightly pointed out.
  2. Scoot your butt back as if you’re going to sit on a stool, and grasp the kettlebell.
  3. Keep your head up and eyes out in front of you. Clean and press the kettlebell overhead and lock out the elbow so that the arm is completely straight.
  4. Keep your core tight and squat down as low as you can. Keep the shoulder blades drawn back, and the chest out. If you feel shaky or are concerned with your balance, you can keep your eyes on the kettlebell throughout the movement. You will want to slightly turn your upper body during the squat to enable your eyes to remain on the kettlebell. Otherwise, look straight ahead and focus. Exercising in front of a mirror is also really helpful for keeping a visual connection to the kettlebell.
  5. At the bottom of the squat, squeeze the glutes and press your legs straight into a standing position. Keep the arm locked out overhead.


  • Keep your weight in the heels. The heels should stay firmly rooted into the ground during this exercise.
  • Turn the feet so that the knees track out over them.
  • If you are unable to keep your heels rooted into the ground, or you feel that your legs are bowing inward or outward, lessen the range of motion and the depth of your squat, or work on your goblet squat until your form improves.
  • If you don’t keep the elbow locked out, you may feel unnecessary strain in your shoulder
  • Pick a weight that challenges you, and work it for reps or time.

Kettlebell Overhead Squat

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