How to do a Kettlebell Goblet Squat Curl

What is a Kettlebell Goblet Squat Curl?

This is the bigger brother of the Kettlebell Goblet Squat. All you are doing is adding a bicep curl at the bottom of the squat. This is a powerful movement that can build serious strength in both your upper and lower body. The key to this movement is a strong core, a deep squat, and a firm grip. 

The Kettlebell Goblet Squat Curl is a full-body exercise with an emphasis on the following muscle groups:

  • Core
  • Back
  • Shoulders
  • Biceps
  • Legs

How to Do a Kettlebell Goblet Squat Curl (Instructions):

Stand over the kettlebell, with the bell between your legs. Stand with your feet forward, placed a little more than shoulder width apart. As you inhale, “deadlift down” by bending at your hips, with your knees are slightly bent, until you are in a deadlift position with both hands on the kettlebell.
As you exhale, stand up and bring the kettlebell up towards your chest, and transition your hands until they are on the side of the horns (called a “Goblet Clean”). As you inhale, drop into a deep squat until your bottom is almost on the floor, while holding the bell in front of you. Ensure your core is tightened all along the way down.
Stay in the bottom of your squat. As you exhale, lower both arms all the way down so your arms are extended. Inhale and curl your arms to bring your kettlebell back towards your chest. Exhale and stand back up into your upright position. Repeat. 

Trainer Tips for the Kettlebell Goblet Squat Curl: 

  • Progression (make harder)
    • Use a heavier weight.
    • Pause at the top and bottom of the movements. 
    • Flip the kettlebell upside down. This is much more difficult for your grip and forearms. 
  • Regression (make easier)
    • Use a lighter weight.
    • Lower your repetition count. 
    • Bring the kettlebell closer to your chest. 
  • Application:
    • Goblet Squats are a great warm-up exercise as well. If they aren’t part of your set, do 3 sets of 3 goblet squats to warm up. 
    • Once you have your form down, this is a great exercise to go heavy with. Your arms will give out before your legs do.

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