The Black Friday Sale Is Here: Shop Now
Kettlebell Swing to Goblet Squat Exercise

Kettlebell Swing to Goblet Squat Exercise

Written by
July 14, 2016
Updated November 11, 2019
Category: Fitness

Kettlebell Swing to Goblet Squat Exercise

loading...

 
This explosive hybrid movement will get your heart rate up while strengthening multiple muscle groups and movement patterns. By combining these two you add a more ballistic element to the squat forcing you to stay tighter and more compact. The carryover is fantastic for athletes looking to build leg and posterior chain strength without needing extremely heavy loads.

Step 1: Deadlift a kettlebell to the standing position.

Step 2: Hinge quickly and pull the kettlebell back to build momentum.

Step 3: As you snap forward, but before letting the weight travel out in front of you pull up and quickly switch your hand position to the horns of the kettlebell.

Step 4: From this position smoothly perform a squat.

Step 5: As you finish the top of the squat change your hand position again quickly to grab the bell with two hands by the handle and perform the bottom part of the swing.

Tips and Safety: Make sure you can perform a swing and squat properly before attempting this hybrid. The transitions are subtle, but crucial at performing this movement properly without dropping or putting too much wear on your elbows, wrists and shoulders. Time your breathing so that you are exhaling at the top of the swing/transition to squat and as you ascend from the bottom of the squat.

Marcus Martinez is part of MBody Strength. MBody Strength helps people discover their physical potential through any means possible...Our mission is to find, test, and, in some cases, invent the most efficient forms of fitness training and equipment. We believe that there is no "Best" way for everyone to get results, there is only the way that works for you personally. We're here to help you find that way.
Free shipping is offered on orders with a minimum subtotal of $150 less discounts. Free shipping is only available in the contiguous U.S. and excludes Fitness and Digital items.
For media inquiries please contact us at media@onnit.com.
In thanks to military and first responders, we're extending a 15% discount off MSRP for all products purchased at Onnit.com.
To qualify, simply verify your status during checkout on the payment step. We verify through ID.me, our trusted technology partner for secure digital identity verification.
After verification, your discount will auto-apply on that order and all future orders.
Please note that this discount cannot be combined with coupons.
If you have any questions or issues with the verification process, please don't hesitate to reach out to Customer Service.
* US Military members, please choose United States as your destination country, as this will ensure your package ships via USPS and that you are not given international shipping rates.
With a subscription, you'll get your favorite Onnit products whenever you want at 15% off MSRP. All automatic, worry free, and with our same great money back guarantee.
Cancel or adjust your order at any time, hassle free. Your payment method will only be charged right before your order ships. The discount applied every time is 15% off MSRP or the current sale discount, whichever is greater. For more information, see the complete Onnit Subscription Terms & Conditions and Frequently Asked Questions.

Secure Shopping

We implement a variety of security measures to maintain the safety of your personal information when you place an order or enter, submit, or access any information on our website. We incorporate physical, electronic, and administrative procedures to safeguard the confidentiality of your personal information, including Secure Sockets Layer (SSL) for the encryption of all financial transactions through the website. We use industry-standard, 256bit SSL encryption to protect your personal information online, and we also take several steps to protect your personal information in our facilities. For example, when you visit the website, you access servers that are kept in a secure physical environment, behind a locked cage and a hardware firewall. After a transaction, your credit card information is not stored on our servers.