Kettlebell Swing To Goblet Squat

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart, with the kettlebell on the floor about a foot in front of you.
2. Hinge at the hips with a flat back to grab the kettlebell handle with both hands.
3. Tilt the kettlebell toward you and engage your lats by pulling your shoulders back and down, creating tension in your upper back.

How to do it

1. Hike the kettlebell back between your legs, then snap your hips forward explosively to swing it to chest height, exhaling on the exertion.
2. As the kettlebell reaches the apex and feels weightless, release the handle and catch the kettlebell by the 'horns' (sides of the handle) close to your chest.
3. Inhale as you immediately descend into a squat, keeping your chest upright and elbows tucked inside your knees.
4. Drive through your heels to stand up, then transition your grip back to the top of the handle to begin the next swing repetition.

Form checklist

• Maintain a neutral spine and braced core throughout both the hinge and squat phases.
• Ensure the swing is a horizontal hip hinge, not a vertical squatting motion.
• Keep the kettlebell close to your center of gravity during the catch and the squat to avoid lower back strain.
• Keep your heels planted firmly on the ground during the entire movement.

Pro tips

• Focus on the 'float' at the top of the swing; this split second of weightlessness is the perfect time to transition your grip to the horns.
• Use the momentum of the descending kettlebell from the catch to help load your hips for the squat, creating a fluid, rhythmic motion.

Make it harder

• Increase the weight of the kettlebell to further challenge your grip strength and core bracing during the transition.
• Perform the movement with a pause at the bottom of the goblet squat to eliminate momentum and increase time under tension for the quads.

Frequently asked

What muscles does the kettlebell swing to goblet squat work?

The kettlebell swing to goblet squat primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the deltoids and trapezius as secondary muscles.

What equipment do you need for the kettlebell swing to goblet squat?

The kettlebell swing to goblet squat uses kettlebell.

Is the kettlebell swing to goblet squat good for beginners?

The kettlebell swing to goblet 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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