Kettlebell Swing to Goblet Squat
The Kettlebell Swing to Goblet Squat combines two fundamental movements for a full-body workout.
- Start with a kettlebell in both hands, feet shoulder-width apart.
- Perform a kettlebell swing by hinging at the hips and swinging the kettlebell between your legs.
- As the kettlebell swings forward, transition into a goblet squat by bringing the kettlebell to chest level and squatting down.
- Stand back up, returning to the starting position, and repeat.
How to perform the Kettlebell Swing to Goblet Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Kettlebell Swing to Goblet Squat 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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