Full body
Kettlebell Goblet Clean
The Kettlebell Goblet Clean is a strength exercise with a kettlebell for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 16%, upper traps 13% and quads (vastus lateralis) 9%.
How to do it
- Stand with feet shoulder-width and a kettlebell on the floor between the feet.
- Squat down with a flat back and grip the handle with both hands.
- Drive the hips and knees to straight explosively, keeping the bell close.
- Flip the grip to the horns and catch the bell at the chest, elbows tucked, in a quarter squat.
- Stand tall, then lower the bell back to the floor with a flat back.
Tips
- Let the legs drive and the arms only guide the bell up.
- Keep the bell tight to the chest in the catch.
Common mistakes
- Rounding the back when picking up or setting down the bell.
- Curling the bell up with the arms.
- Catching with the elbows flared wide.
Muscles worked by the Kettlebell Goblet Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
One bell at a time. Cleaning an odd object into a hug. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Kettlebell Goblet Clean alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Goblet Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), hamstrings (biceps femoris), quads (vastus medialis) and hamstrings (semitendinosus/-membranosus) assist.
Is the Kettlebell Goblet Clean good for beginners?
Yes. The Kettlebell Goblet Clean is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Goblet Clean?
For example the Dumbbell Clean, Sandbag Clean and Power Clean. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Goblet Clean harder?
Add weight or reps, or move on to the Dumbbell Clean and Kettlebell Clean.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.