This exercise involves holding a kettlebell in one hand and performing a squat, followed by pressing the kettlebell overhead in one fluid motion. It is a full-body exercise that targets the legs, core, shoulders, and arms.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the glutes, hamstrings, and lower back
- Increases core strength and stability
- Improves hip mobility and flexibility
- Helps prevent injury by improving overall body awareness and control
How to perform
- Start by standing with your feet shoulder-width apart and holding a kettlebell in one hand at shoulder height.
- Squat down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
- As you stand back up, press the kettlebell overhead with your arm fully extended.
- Lower the kettlebell back to your shoulder as you squat down again.
- Repeat for the desired number of reps on one side before switching to the other arm.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Shoulder
Primary
Triceps
Primary
Abs
Secondary