Kettlebell Goblet Squat Jump
The kettlebell goblet squat jump combines strength and explosive power. You hold a kettlebell at chest level while performing a squat jump.
- Stand with your feet shoulder-width apart, holding a kettlebell close to your chest.
- Lower into a squat, keeping your chest up and back straight.
- Explode upward, jumping off the ground while maintaining the kettlebell position.
- Land softly and immediately lower back into the squat for the next repetition.
How to perform the Kettlebell Goblet Squat Jump
- Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell Goblet Squat Jump using your kettlebell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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