Kettlebell Overhead Squat

All right, guys, overhead squats. These are probably the toughest movement ever. These are probably the toughest movement that you will learn with the kettlebell, ironically. It doesn't get harder than this, but it's mostly a mobility challenge. So similar to the windmill, you can snatch it up, you can clean and press it up, whatever you feel comfortable doing. And all you're doing is keeping your arm in the overhead position. So, remember, knuckles pointing toward the ceiling, arm is locked out, not bent, locked out, flex that tricep to keep it locked out, shoulder locked in its socket, okay?

No laziness. We're tight. Core is tight, glutes tight. Boom. Overhead position, okay? And all we're doing is we're keeping this overhead position while we squat. That's it, right? And the same principles that we discussed squatting earlier. Knees in line with toes, back active, so we keep curvature in the spine where whole back is braced, chest up, and posture is good. And that's it. As long as we, and also, of course, heels down, right, driving through the heels, not letting the heels come off.

If those three things are maintained, the squat is good. Only squat as low as you can maintain those three things, okay? I don't know why I'm still holding this like that. Only maintain, only go as low as you can maintain those three things, heels on the floor, knees in line with toes, and good posture, okay? As soon as something starts to break, as soon as your posture is curving, as soon as your arm is bending, as soon as you're losing the form, which is that, your knees are curving in, or any of those things are breaking, your heels are coming off the ground, if any of those things are happening, you're going too low, right?

So you have to only go as low as you can maintain those things. And that might be here. That might be barely anything, right? But something is better than nothing. And once you start doing a little bit, you'll start to expand your movement. And you can imagine once you're able to overhead squat deeply, what that will feel like for your whole body, unlocking every single joint in your body, right? So doing the overhead squat, I haven't even done it yet.

A lot harder than it looks, right? So again, you might be stuck up here. And that's okay. As long as you're maintaining the good form, right? As soon as you break any one of those aspects of form, you're doing it wrong and you're doing more harm than good, you might as well stop, okay? And then finally, two, make this easier for yourself. Number one, a lot of people have to do it even without a kettlebell first, just to kind of feel the movement out.

That's fine. Then you could start adding a broom. You know, I'm just kidding. But something light, whatever, light kettlebell. And then you can start adding weight, adding heavier kettlebell, because this is no joke. This is a hard movement. But the wider you keep your feet and the more you point them out, the easier this movement becomes because you have a lot less to travel down and a lot more base and steadiness, right?

The closer you bring them together and the more you point them forward, the tougher it becomes, okay? So just know that otherwise, shh, happy overhead squatting. And also one last thing, I like to keep this arm out like this. And that will probably just happen naturally for you anyway, because it helps you keep some balance. And that's another thing too. If you need to hold on to something to get good balance and just kind of, you know, work your way down like that, that's fine.

So, otherwise, hope this helps. Peace.