The two-arm overhead kettlebell squat is a full-body blitz delivered in one compact movement.
When you learn to master this challenging and effective movement, it’s guaranteed to leave you feeling like a well-oiled, calorie-burning machine!
This is also a great exercise to help improve your snatch or barbell overhead squat movements.
Getting into position
Hold a kettlebell in either hand with an overhand grip (palms facing you). Stand upright with your feet positioned hip-width apart.
Clean and press the kettlebells with both arms, rotating your wrist as you do so. With arms extended and the kettlebells are overhead, you are ready to start the exercise.
Executing the move
Look straight ahead and keeping the kettlebells locked out in position above you as you hinge at the hips and bend the knees to descend into a deep squat. Keep your head and chest up throughout the movement.
Pause at the bottom position for a second before pressing through the heel and forefoot to return to the upright position.
Form tips:
- If the kettlebells fall forward during the descent into the deep squat position then either upper back mobility needs to be improved or squatting technique is incorrect.
- Keep your head facing forward, your back straight and your feet flat on the floor.
Targeted muscles
This advanced squat variation has the power to improve flexibility and thoracic, hip and shoulder mobility, while also building a stronger lower back, glutes, and quads, and developing overall functional strength.
The overhead position of the ‘bells also ensures more core and stabiliser muscles are incorporated and engaged to limit unnecessary movement. The heart also has to work harder to pump blood to the arms when they are above the head.
READ MORE | Fix your form: One-arm overhead kettlebell squat
Progression: It is a good idea to master the single-arm overhead squat before attempting the double-arm version.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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