Single Arm Kettlebell Overhead Ipsilateral Bulgarian Split Squat

Instructions for proper form

1. Begin by standing about 2 feet in front of a flat bench. Hold a kettlebell in your right hand with a neutral grip, and press it overhead so your arm is fully extended. 2. Place your left foot on the bench behind you, and ensure your right foot is firmly planted on the ground. 3. Brace your core and maintain a neutral spine throughout the exercise. 4. Lower your body into a squat by bending your right knee, ensuring it does not extend past your toes. Your left knee should move toward the ground, keeping the back straight. 5. Push through your right heel to return to the starting position. Repeat for the desired number of repetitions, then switch arms and legs if necessary.

Common mistakes to avoid

1. Allowing the right knee to cave inward during the squat. 2. Arching the lower back instead of maintaining a neutral spine. 3. Not fully extending the arm with the kettlebell overhead. 4. Leaning too far forward, which can lead to loss of balance and strain on the lower back.

Benefits

Specific benefits of the exercise

1. Builds strength in the quadriceps and promotes balance and stability. 2. Enhances functional strength by combining lower body strength with an overhead lift.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect increased muscle definition and strength in the quadriceps within 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced participants looking to enhance their leg strength and stability, athletes, and individuals who want to combine upper and lower body strength training.

Scientific studies supporting its effectiveness

Research indicates that compound exercises, such as the split squat, significantly improve strength gains in target muscle groups. A study published in the Journal of Strength and Conditioning Research mentions that unilateral exercises enhance muscle activation and balance.

Variations

Beginner modifications

1. Perform the Bulgarian split squat without a kettlebell to focus on balance. 2. Use a lighter weight or perform the exercise with both arms instead of single-arm to build strength and confidence.

Advanced progressions

1. Increase the kettlebell weight for more resistance. 2. Add a pause at the bottom of the squat for increased time under tension. 3. Perform the exercise on an unstable surface, such as a BOSU ball, to challenge balance further.

Integrations

Complementary exercises

1. Core stability exercises (e.g., planks). 2. Glute bridges to further activate the posterior chain. 3. Single-leg deadlifts for balance and posterior chain strength.

Super set recommendations

Super set this exercise with weighted push-ups or overhead presses to maximize upper and lower body engagement in your workout.

Sample workout routines

1. Warm-up: 5-10 minutes dynamic stretching. 2. Single Arm Kettlebell Overhead Ipsilateral Bulgarian Split Squat: 3 sets of 8-10 reps (each side). 3. Weighted Push-Ups: 3 sets of 10-12 reps. 4. Romanian Deadlifts: 3 sets of 10-12 reps.

Exercise combinations

Combine this exercise with kettlebell swings or goblet squats for a full lower body workout.

Best time to do this exercise in your workout

It is best to perform this exercise during the lower body segment of your workout after a thorough warm-up and prior to isolation exercises, so that the compound strength movement is performed when energy levels are highest.