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How to Do a Single Arm Overhead Squat

While This Squat Variation Obviously Works Your Butt, It Also Sculpts the Upper Body and Core

There's a reason full-body strength training moves are so popular: they fire up all your muscles, get you breathing heavy, and save you time. This move called the single-arm overhead squat looks basic, but it is intense! You'll definitely feel sore tomorrow.

Single Arm Overhead Squat

  • Stand with the feet slightly wider than hip-distance apart.
  • Hold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don't have the shoulder mobility, bend the elbow and rest the weight on your shoulder.
  • With the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on other side).
  • Try to keep equal weight in both feet as you stand up, keeping the right arm straight.
  • This counts as one rep.
  • Complete three sets of eight to 12 reps on each side.
Image Source: Getty / South_agency
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