Kettlebell Swing to Goblet Squat
Swing & squat! Burn calories & build strength by combining two powerful exercises into one smooth, effective workout.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by standing with your feet shoulder-width apart, holding a kettlebell by the horns with both hands in front of you.
2. 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.
3. Drive through your hips and legs to swing the kettlebell forward up to chest height, keeping your arms straight.
4. As the kettlebell begins to descend, flip it so that you catch it by the horns at the top of the swing.
5. 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.
6. Descend until your thighs are parallel to the ground or as low as your flexibility allows.
7. Drive back up to the standing position, then lower the kettlebell to start the next swing.
8. 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.
---