Kettlebell Goblet Carry

Kettlebell Goblet Carry


This exercise involves holding a kettlebell by the handle with both hands and carrying it in front of your chest while walking. It targets the core, shoulders, and upper back muscles while also improving grip strength and stability.

Muscle Group

Equipment Required

Kettlebell Goblet Carry Instructions

  1. Start by standing with your feet shoulder-width apart and holding a kettlebell by the horns (the sides of the handle) with both hands.
  2. Bring the kettlebell up to your chest and hold it close to your body.
  3. Engage your core and keep your back straight as you take a step forward with your left foot.
  4. As you step forward, lower your body into a squat position, keeping the kettlebell close to your chest.
  5. Push off your left foot and step forward with your right foot, repeating the squat position.
  6. Continue alternating steps and squats for a set distance or time.
  7. When finished, carefully lower the kettlebell back to the ground.

Kettlebell Goblet Carry Form & Visual

Kettlebell Goblet Carry

Kettlebell Goblet Carry Benefits

  • Improves grip strength
  • Strengthens core muscles
  • Improves posture and balance
  • Increases cardiovascular endurance
  • Targets multiple muscle groups including shoulders, arms, and legs
  • Can be modified for different fitness levels
  • Can be done with minimal equipment

Kettlebell Goblet Carry Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abdominals
  • Upper back
  • Forearms

Kettlebell Goblet Carry Variations & Alternatives

  • Kettlebell Goblet Walk
  • Kettlebell Goblet Lunge
  • Kettlebell Goblet Squat
  • Kettlebell Goblet Step-up
  • Kettlebell Goblet Reverse Lunge