Venatus Strength and Conditioning

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KB Overhead Squat

The overhead squat can be completed with a barbell, kettlebell, or even a weight plate.  To correctly perform the overhead squat with a kettlebell see the video and description below.

  1. Swing the kettlebell up to rack position.  Position the feet slightly wider than hip width apart and the toes slightly out.
  2. Press the kettlebell up so it is positioned directly over a straight elbow and shoulder.  The knuckles should be flat and pointing straight up.
  3. Keeping an eye on the kettlebell, initiate the motion by hinging the hip back and squatting down while your free hand reaches straight down to touch the ground.
  4. Push the ground away from you and squeeze the glutes as you push up and out of the squat.
  5. Ensure that throughout the movement there is no collapsing of the knees and do your best not to turn your hips to compensate for a lack of flexibility.