Kettlebell Overhead Squat
The Kettlebell Overhead Squat is a kettlebell exercise that primarily targets the quads. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Overhead Squat
- 1Stand tall with your feet shoulder-width apart, holding a kettlebell in one hand pressed straight overhead with your arm locked out.
- 2Keeping the kettlebell high, squat down slowly by bending your knees and pushing your hips back, then press through your heels to stand back up.
Coach tips
- Keep your core tight and chest up to avoid leaning forward.
- Push your free arm out for balance if needed.
- Go slow and controlled—don’t rush the squat, especially with the weight overhead.
Train quads smarter
One rep, one set. Hypro turns the Kettlebell Overhead Squat into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Overhead Squat weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much quads you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Overhead Squat fits right into proven hypertrophy and strength templates.
For optimal quads hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
