Kettlebell - One Arm Overhead Squat
Recommendations: 2-3 Sets, 4-8 Reps, 80 Wght
Quads Glutes Hamstrings Calves Lower Back Strength Kettlebell Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Stand upright with your feet shoulder-width apart and toes pointed forward. Place a kettlebell between your feet. Grasp the kettlebell in your right hand. Keep your back straight, not curved, and your head looking straight forward, not down. This is your starting position. Raise the kettlebell overhead. Lock your right elbow, Stand upright with your feet flat on the floor and your back straight. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions. Stand upright with your feet shoulder-width apart and toes pointed forward. Place a kettlebell between your feet. Grasp the kettlebell in your left hand. Keep your back straight, not curved, and your head looking straight forward, not down. This is your starting position. Raise the kettlebell overhead. Lock your left elbow, Stand upright with your feet flat on the floor and your back straight. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Stand upright, holding a kettlebell in your right hand.
Stand upright with your feet shoulder-width apart and toes pointed forward. Place a kettlebell between your feet. Grasp the kettlebell in your right hand. Keep your back straight, not curved, and your head looking straight forward, not down. This is your starting position.
Step 2
Press the kettlebell overhead, standing upright.
Raise the kettlebell overhead. Lock your right elbow, Stand upright with your feet flat on the floor and your back straight.
Step 3
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 4
Stand up with the kettlebell overhead, by pushing through the heels and pushing your butt inwards and upwards.
Stand up with the kettlebell overhead. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down.
Step 5
Return to the starting position.
Return to the starting position. Your feet should be shoulder-width apart and toes pointed forward. Place a kettlebell between your feet. Grasp the kettlebell in your right hand. Keep your back straight, not curved, and your head looking straight forward, not down. Repeat as required.
Step 6
Stand upright, holding a kettlebell in your left hand.
Stand upright with your feet shoulder-width apart and toes pointed forward. Place a kettlebell between your feet. Grasp the kettlebell in your left hand. Keep your back straight, not curved, and your head looking straight forward, not down. This is your starting position.
Step 7
Press the kettlebell overhead, standing upright.
Raise the kettlebell overhead. Lock your left elbow, Stand upright with your feet flat on the floor and your back straight.
Step 8
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 9
Stand up with the kettlebell overhead, by pushing through the heels and pushing your butt inwards and upwards.
Stand up with the kettlebell overhead. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Keep your back straight, not curved, and your head looking straight forward, not down.
Step 10
Return to the starting position.
Return to the starting position. Your feet should be shoulder-width apart and toes pointed forward. Place a kettlebell between your feet. Grasp the kettlebell in your left hand. Keep your back straight, not curved, and your head looking straight forward, not down. Repeat as required.