Kettlebell Overhead Squat

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The kettlebell overhead squat is a challenging exercise that primarily targets the quads and glutes.

By holding a kettlebell overhead, the exercise engages the core and stabilizer muscles for balance.

The kettlebell adds resistance, increasing the intensity of the squat and promoting muscle growth and strength.

While the exercise may involve other muscles, its main focus is on the quads and glutes.

Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold a kettlebell with both hands in front of your chest, elbows bent and close to your body.
Press the kettlebell overhead, fully extending your arms while keeping your core engaged.
Lower your body into a squat position by bending your knees and hips, keeping your chest up and your back straight.
As you squat down, push your hips back and keep your weight on your heels.
Continue squatting until your thighs are parallel to the ground, or as low as you can comfortably go.
Push through your heels to stand back up to the starting position, keeping your arms extended overhead throughout the movement.

Start by selecting an appropriate kettlebell weight that challenges your muscles without compromising your form. As a beginner, it’s crucial to focus on mastering the movement before increasing the load. Remember, quality over quantity!
Stand tall with your feet slightly wider than shoulder-width apart, toes pointing slightly outward. Hold the kettlebell with both hands, bringing it up to shoulder height, keeping your core engaged and shoulders relaxed.
Initiate the squat by pushing your hips back and down, keeping your chest lifted and your weight in your heels. As you descend, focus on engaging your quadriceps, the large muscles in the front of your thighs, to control the movement and maintain stability.
As you reach the bottom of the squat, aim to have your thighs parallel to the ground, ensuring your knees are tracking in line with your toes. This position maximizes the activation of your glutes, the powerful muscles in your buttocks, helping you generate power and stability.
To rise from the squat, push through your heels, engaging your glutes and quads, and drive your hips forward as you stand tall. Maintain a controlled movement throughout, avoiding any jerking or excessive swinging of the kettlebell.