Kettlebell Goblet Pulse Squat

Muscles worked

Setup

1. Hold a kettlebell by the horns (the sides of the handle) firmly against your chest at sternum height.
2. Position your feet slightly wider than shoulder-width apart with your toes pointed slightly outward.
3. Engage your core and pull your shoulder blades back and down to create a stable 'shelf' for the weight.
4. Keep your elbows tucked in so they point toward the floor.

How to do it

1. Inhale as you sit your hips back and down, lowering until your thighs are at least parallel to the floor.
2. At the bottom of the squat, rise up only 2-3 inches, then immediately lower back down to the bottom position to complete the pulse.
3. Exhale as you drive through your mid-foot and heels to return to a full standing position.
4. Maintain a controlled, rhythmic tempo, ensuring the pulse is a deliberate movement rather than a momentum-based bounce.

Form checklist

• Keep your chest upright and avoid letting the kettlebell pull your torso forward.
• Ensure your knees track in line with your toes and do not cave inward.
• Keep your heels glued to the floor throughout the entire movement, especially during the pulse.
• Maintain a neutral spine; do not allow your lower back to round at the bottom of the squat.

Pro tips

• Focus on keeping the muscles 'loaded' during the pulse; do not relax or sit into your joints at the bottom.
• Keep the kettlebell physically touching your chest to improve leverage and upper back engagement.

Make it harder

• Increase the difficulty by performing two or three pulses at the bottom of every rep.
• Slow the eccentric phase to 3-4 seconds before performing the pulse to increase metabolic stress.

Frequently asked

What muscles does the kettlebell goblet pulse squat work?

The kettlebell goblet pulse squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the kettlebell goblet pulse squat?

The kettlebell goblet pulse squat uses kettlebell.

Is the kettlebell goblet pulse squat good for beginners?

The kettlebell goblet pulse squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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