Kettlebell Goblet Clean 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Kettlebell Goblet Clean is a compound lower-body power movement that targets the quads while also engaging the glutes as you drive through the hips to pull the kettlebell up into the goblet position. It begins with a hip hinge to load the legs, followed by an explosive upward drive that keeps the kettlebell close to the body before smoothly transitioning the grip to secure it at chest level. This exercise develops leg strength, hip power, and coordination, making it effective for building functional lower-body strength with a single kettlebell.
How to Perform
Stand with feet about hip-width, kettlebell on the floor between mid-feet; hinge at the hips, keep a neutral spine, chest slightly up, and grasp the handle near the top with both hands.
Load the hips by sending your glutes back and loading the quads and hamstrings while maintaining a tight core and evenly distributed weight through the mid-foot.
Inhale, then explosively drive the hips forward while snapping them shut to create upward momentum — let the hips do the work, not the arms.
As the kettlebell rises, keep it close to the body (think “zipper” path) and gradually relax your grip so your hands can slide down the handle.
Meet the kettlebell at roughly belly-button level, then pull it into the goblet position at chest height by closing your hands around the base of the handle and bracing the core.
Keep elbows pointing down and chest tall at the top; avoid letting the kettlebell flip wildly or bang the ribs by controlling the hand transition and absorbing the load with the arms and core.
Exhale and hinge the hips back with control, allowing the kettlebell to descend on a tight line back to the start while keeping the spine neutral.
Reset tension before the next rep: regain hip hinge, breath, and core engagement — do not rely on the arms to re-generate momentum.
Common safety cues: avoid excessive rounding of the lower back, don’t let knees collapse inward, don’t overuse the shoulders, and choose a weight that lets you maintain smooth hip-driven mechanics.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on driving through the hips, not pulling with the arms.
Keep the kettlebell close to your body to maintain control.
Engage your core throughout to protect the lower back.
Maintain a neutral spine and avoid rounding the back.
Use a weight that allows smooth, controlled movements.
Avoid letting the knees collapse inward during the lift.
Keep elbows pointing down and close to your body at the top.
Don’t let the kettlebell bang against your chest or ribs.
Reset your stance and tension before each rep for consistency.
Focus on explosive hip drive, but control the descent to prevent injury.
How Not to Perform
Do not pull the kettlebell primarily with your arms instead of driving with your hips.
Avoid letting the kettlebell swing away from your body; keep it close throughout the movement.
Do not round your lower back or lose a neutral spine position.
Avoid collapsing your knees inward during the lift.
Do not use excessive weight that compromises form or control.
Avoid letting the kettlebell bang against your chest or ribs at the top.
Do not flare your elbows outward; keep them tucked and pointing down.
Avoid rushing the movement; perform each rep with controlled tempo.
Do not neglect core engagement; a loose core increases injury risk.
Avoid using momentum from the shoulders; focus on explosive hip drive.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
