Quads
Kettlebell Overhead Squat
The Kettlebell Overhead Squat is a strength exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 14% and quads (vastus medialis) 11%.
How to do it
- Clean and press two kettlebells overhead so your arms are locked out above your shoulders.
- Stand with feet shoulder-width apart, biceps near your ears and the bells resting on the backs of your forearms.
- Brace your core and keep your arms locked.
- Squat down between your heels as deep as you can while keeping the bells stacked over your mid-foot.
- Drive through your whole foot and stand up, then lower the bells to the rack and the floor after the set.
Tips
- Push the bells up toward the ceiling the whole rep to keep the shoulders active.
- Only squat as deep as you can with the arms still vertical.
Common mistakes
- Letting the bells drift forward in front of the face.
- Bending the elbows under the load.
- Leaning the torso far forward at the bottom.
Muscles worked by the Kettlebell Overhead Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Holding the load overhead needs shoulder and trunk stability. Locking the bell overhead adds triceps and side delt. Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Kettlebell Overhead Squat alternatives
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Frequently asked questions
What muscles does the Kettlebell Overhead Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Kettlebell Overhead Squat good for beginners?
The Kettlebell Overhead Squat is rated advanced. If you are new, learn the Hatfield Squat first and build up from there.
What is a good alternative to the Kettlebell Overhead Squat?
For example the Overhead Squat, Overhead Squat Single Arm and Band Squat. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.