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Kettlebell Goblet Squat Jump

AdvancedStrengthTier T4

You hold one kettlebell at your chest by its handle with both hands. You sit back into a squat, then jump up explosively and land softly with the bell close.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

kettlebells

Home Options

  • kettlebell

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Jump straight up with both feet leaving the floor together, and hold the kettlebell at your chest throughout.
  1. A woman standing tall, feet shoulder-width apart, both hands gripping the handle of a kettlebell held against her chest.

    Step 1 of 4

    Stand with your feet shoulder-width apart, holding a kettlebell at your chest by the handle with both hands, your core braced and your elbows pulled down.

  2. The same woman in a deep squat, thighs level with the floor, still holding the kettlebell at her chest.

    Step 2 of 4

    Bend your knees and push your hips back into a squat, keeping the kettlebell tight to your chest, until your thighs are parallel to the floor.

  3. The same woman in the air, both feet clear of the floor with her body extended, still holding the kettlebell at her chest.

    Step 3 of 4

    Drive up explosively and jump off the floor, keeping the kettlebell at your chest.

  4. A woman standing tall, feet shoulder-width apart, both hands gripping the handle of a kettlebell held against her chest.

    Step 4 of 4

    Stand with your feet shoulder-width apart, holding a kettlebell at your chest by the handle with both hands, your core braced and your elbows pulled down.

Safety Information

Keep both hands on the kettlebell handle and the bell tight to the chest through the jump; do not let go of it or throw it. Land softly on the balls of the feet with the knees slightly bent. Stop if you feel pain in the knees, ankles, hips or lower back, or if you cannot land under control, and ask a clinician first if you have a joint, back or impact-loading condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.