Looking for a way to get more out of every rep? The kettlebell squat to shoulder press is one of those rare moves that works your legs, core, and shoulders all at once. It's efficient, it's simple to learn, and it packs a serious punch for such a short list of steps.
How to Do It
This move flows as one continuous motion—squat down, stand up, press overhead—so let's break down each part.
Set Your Stance
Stand with your feet about hip to shoulder-width apart. Hold a kettlebell with both hands close to your chest, elbows tucked in. No kettlebell handy? If you're outdoors, a safe, easy-to-grip rock works just as well.
Squat Down
Push your hips back and down into a comfortable squat, keeping your chest lifted and your knees tracking in line with your toes. Think of it as sitting back into a chair rather than dropping straight down—this keeps your weight in your heels and your spine supported.
Press Overhead
As you drive back up to standing, press the kettlebell overhead with control. Let the power come from your legs first, then finish the movement with your shoulders and arms—don't rely on your arms alone to muscle the weight up.
Reset and Repeat
Lower the kettlebell back to your chest with control, and go straight into your next rep.
Aim for: 2 sets × 12 repetitions
Keep These Tips in Mind:
Keep your shoulders from rounding forward, and maintain a strong, neutral spine throughout the movement.
Only squat as low as you can comfortably control—there's no prize for going deeper than your body's ready for.
New to This Move?
Start with a lighter weight, or no weight at all, and build up gradually as the pattern starts to feel natural. There's no rush—good form now means better progress later.
So next time you want to make the most of a short workout window, give this move a try. Your legs, shoulders, and core will all thank you.
train. move well. eat well. laugh. live happy.