Overhead Squat (Kettlebell)
Hold a kettlebell locked out overhead in one arm and squat down, keeping the arm vertical throughout.
- Pattern
- Squat
- Equipment
- Kettlebell
- Works
- Quads, glutes, side delt, abs
- Loads
- Shoulders, elbows, wrists, hips, knees, ankles, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Front Squat (Barbell)
Bar on the shoulders, so nothing is held overhead and the elbow stays still.
Elbow Front Squat (Barbell)
Bar on the shoulders, so nothing is held overhead and the elbow stays still.
Held at the chest with no overhead shoulder position, elbow or wrist load.
Lower back Belt Squat
No back load, held at the hips instead of overhead.
Hip Sissy Squat
Knee-only movement; the hip barely moves.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
Direct work for your side delts, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.