Single Arm Kettlebell Overhead Contralateral Bulgarian Split Squat

Instructions for proper form

1. Start by positioning a flat bench behind you. Stand with your feet hip-width apart, holding a kettlebell in one hand with a neutral grip. 2. Step back with the opposite leg, placing the top of your foot on the bench. 3. Maintain a neutral spine and engage your core. 4. From this position, lower your body by bending your front knee, ensuring your knee stays in line with your ankle. Your back knee should descend towards the ground. 5. Push through your front heel to return to the starting position, keeping the kettlebell overhead throughout. 6. Repeat for the desired number of repetitions before switching arms.

Common mistakes to avoid

1. Letting the front knee collapse inward instead of tracking over the ankle. 2. Arching the back excessively; maintain a straight spine. 3. Failing to fully extend the front leg when returning to the start position. 4. Holding the kettlebell away from the body instead of in the proper overhead position. 5. Not engaging the core throughout the movement.

Benefits

Specific benefits of the exercise

This exercise enhances unilateral leg strength, improves balance and stability, targets the quadriceps effectively, and integrates shoulder stability due to the overhead load.

Expected results and timeframe

With consistent training, individuals can expect to see improved quadriceps strength and stability within 4-6 weeks. Noticeable muscle definition may take around 8-12 weeks, depending on overall training and nutrition..

Who this exercise is best for

This exercise is best suited for advanced athletes, bodybuilders, and those looking to enhance lower body strength, unilaterally target specific muscle groups, or improve athletic performance.

Scientific studies supporting its effectiveness

Research has shown that unilateral exercises can enhance core stability and balance while increasing lower body strength (Donnelly et al., 2017). Additionally, the overhead kettlebell position requires shoulder stabilization, providing a compound benefit (Mason et al., 2018).

Variations

Beginner modifications

Beginners can perform the Bulgarian split squat without weights or progress to using a lighter kettlebell while focusing on balance and form. They may also lower the height of the rear foot by using a step rather than a bench.

Advanced progressions

Advanced progressions include adding a heavier kettlebell, incorporating a pause at the bottom of the squat for increased time under tension, or performing the exercise with a rotational twist at the top of the movement.

Integrations

Complementary exercises

Complementary exercises include lunges, step-ups, and hip thrusters to strengthen the quadriceps and glutes further.

Super set recommendations

Super set this exercise with barbell squats or deadlifts for enhanced muscle fatigue and improved strength output.

Sample workout routines

Sample routine: – Warm-up (dynamic stretches) – Single Arm Kettlebell Overhead Contralateral Bulgarian Split Squat – Barbell Hip Thrust – Walking Lunges – Core exercise (Plank or Russian Twists). Repeat for 3-4 sets.

Exercise combinations

Combine this exercise with upper body movements like overhead presses or rows in a full-body workout to fortify lower and upper body strength.

Best time to do this exercise in your workout

This exercise should be performed in the strength training portion of your workout, ideally after your warm-up but before more traditional compound lifts such as squats or deadlifts.