Kettlebell Swing to Goblet Squat Exercise Guide
Exercise Profile
- Target
- Thighs
- Equipment
- Kettlebell
- Body Part
- Thighs
- Primary Muscle
- Thighs
- Secondary Muscles
- Glutes, Tensor Fasciae Latae, Calves, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Kettlebell Swing and Squat
Visualised Target Muscle Groups
Front
Back
How to: Kettlebell Swing to Goblet Squat
- Start by holding the kettlebell with both hands in front of you.
- Hinge at your hips to swing the kettlebell back between your legs.
- Thrust your hips forward to swing the kettlebell up to shoulder height.
- As the kettlebell reaches its highest point, transition smoothly into a goblet squat by lowering your body down.
- Keep your elbows inside your knees and push back up to standing after the squat.
Common Mistakes
- Using excessive momentum during the swing.
- Failing to maintain a neutral spine during the squat.
- Not fully extending the hips during the swing.
Modifications
- Perform the swing without weights to focus on form.
- Use a lighter kettlebell for the squat if needed.
Tips
- Engage your core throughout the movement to maintain stability.
- Ensure your knees do not extend past your toes during the squat.
- Focus on a smooth transition between the swing and the squat.
Kettlebell Swing to Goblet Squat Alternatives
Tags
kettlebell
strength
squat
thighs
core
fitness
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