About this exercise
A compound movement that pairs a kettlebell swing with a goblet squat, demanding explosive power from the posterior chain during the swing and quad and glute strength during the squat.
Kettlebell Swing to Goblet Squat
Step by step instructions, muscle activation and variants for the Kettlebell Swing to Goblet Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart, kettlebell on the floor in front of you
- Hike the kettlebell back between your legs and perform a powerful hip drive to swing it up to chest height
- As the kettlebell reaches the top of the swing, catch it in a goblet position with both hands at chest height
- Drop into a goblet squat, keeping your chest tall and knees tracking over your toes
- Drive through your heels to stand up fully
- Transition the kettlebell back into a swing and repeat the sequence
Muscle Activation
Primary
GlutesQuadricepsHamstrings
Secondary
CoreLower back
About the Kettlebell Swing to Goblet Squat
The Kettlebell Swing to Goblet Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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