Kettlebell Goblet Squat Jump
Description
The kettlebell goblet squat jump combines a goblet squat with an explosive jump out of the bottom. Holding a kettlebell at the chest adds load to the squat and the jump, training lower body power under resistance. The combo builds explosive strength and conditioning together.
Muscle Group
Equipment Required
Kettlebell Goblet Squat Jump Instructions
- Hold a kettlebell at your chest by the horns with both hands.
- Stand with feet shoulder-width apart.
- Brace your core and pull your elbows down to keep the kettlebell tight.
- Squat down by bending your knees and pushing your hips back.
- Continue down until your thighs are parallel to the floor.
- Drive up explosively, jumping off the floor with the kettlebell still at your chest.
- Land softly on the balls of your feet with knees slightly bent.
- Immediately lower into the next squat. Continue for the duration of the set.
Kettlebell Goblet Squat Jump Form & Visual
Kettlebell Goblet Squat Jump Benefits
- Trains loaded plyometric power
- Builds explosive lower body strength
- Strong cardiovascular component
- Develops landing mechanics under load
- Time-efficient power and conditioning combo
- Functional carryover to athletic jumping
Kettlebell Goblet Squat Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Adductors
Kettlebell Goblet Squat Jump Variations & Alternatives
- Goblet Squat
- Squat Jump
- Kettlebell Thruster
- Box Jump
