Kettlebell Swing to Goblet Squat
This movement combines hip hinge-based power generation with a quad-dominant squat into one smooth sequence.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet about shoulder-width apart and place the kettlebell between your feet, brace your core, and keep your back neutral.
- 02
Grip the kettlebell with both hands and pull it back between your legs by hinging at the hips, keeping your shoulder blades lightly pulled together.
- 03
Drive your hips forward explosively and swing the kettlebell to chest height, using your arms only as guides.
- 04
Bring the kettlebell under control close to your chest and switch to a goblet grip on the handles, keeping your elbows down and close to your body.
- 05
Lower into a goblet squat and stand back up by extending your legs, maintain core tension and keep your knees tracking over your toes, then return to the next swing.
How to get started at the gym
§ 03 · SisuLiftKettlebell Swing to Goblet Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your back neutral during the swing and let your hips generate the movement; do not lift with your arms. Switch to the goblet grip only when the kettlebell is under control close to your chest so you do not lose your position.
This movement combines hip hinge-based power generation with a quad-dominant squat into one smooth sequence.
More exercises: Quadriceps
§ 05 · Same muscles
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