Single Arm Kettlebell Overhead Squat

The kettlebell overhead squat is an advanced full-body movement in which you squat to depth while holding a kettlebell locked out overhead in one hand. It marries lower-body strength with shoulder stability, and it is one of the best drills there is for balance, coordination and joint mobility, since the load stays directly above the shoulder for the entire rep. Because one side is loaded and the other is not, the obliques and deep core have to fight rotation the whole way down and back up. How heavy should you go? Far lighter than your bilateral squat. Start with a bell in the eight to twelve kilogram range for sets of five reps per side, and only add weight once you can hold the lockout without the bell drifting forward. Any loss of overhead position is the signal to stop the set.