Kettlebell Swing to Goblet Squat
Swing & squat! Burn calories & build strength by combining two powerful exercises into one smooth, effective workout.
The Kettlebell Swing to Goblet Squat is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Swing to Goblet Squat Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Kettlebell Swing to Goblet Squat Variations and Alternatives
How to do the Kettlebell Swing to Goblet Squat
Start by standing with your feet shoulder-width apart, holding a kettlebell by the horns with both hands in front of you.
Begin the kettlebell swing by hinging at the hips and bending your knees while keeping your back straight. Swing the kettlebell backward between your legs.
Drive through your hips and legs to swing the kettlebell forward up to chest height, keeping your arms straight.
As the kettlebell begins to descend, flip it so that you catch it by the horns at the top of the swing.
Use the momentum to transition into a goblet squat by squatting down with the weight close to your chest. Keep your chest up, back straight, and knees tracking over your toes.
Descend until your thighs are parallel to the ground or as low as your flexibility allows.
Drive back up to the standing position, then lower the kettlebell to start the next swing.
Repeat the sequence for the desired number of reps.
Remember to perform this exercise with controlled movements and ensure proper form to maximize effectiveness and reduce the risk of injury. If you're new to this movement, you may want to practice the kettlebell swing and the goblet squat separately before combining them.
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Kettlebell Swing to Goblet Squat FAQs
What muscles does the Kettlebell Swing to Goblet Squat work?
The Kettlebell Swing to Goblet Squat mainly works the glutes & hips and hamstrings, with help from the quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kettlebell Swing to Goblet Squat?
Kettlebells.
Is the Kettlebell Swing to Goblet Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Swing to Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kettlebell Swing to Goblet Squat variations and alternatives?
Similar exercises include the Bodyweight Swing, Kettlebell Atla Swing, Kettlebell Goblet Squat Pulse and Kettlebell Romanian Deadlift to Squat.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.