Kettlebell Goblet Clean: Technique Tips & Benefits[2024]

Unlike barbell cleans (or even the kettlebell clean), a kettlebell goblet clean allows you to practice powerful leg drive with minimum upper body movement.

Slow and steady is not the only method for safe training.

Although controlled reps are an excellent way to build muscle tension and get a good workout, doing exercises explosively has additional benefits that should not be overlooked.

By focusing on your fast-twitch fibers, explosive training can help you gain muscle mass and strengthen all of your muscle groups. Speed training also increases power, which is increasingly important as you get older. Not to mention, more power benefits popular exercises like deadlifts, squats, and bench presses.

However, most people are unsure of how to move explosives without jeopardizing their safety. The answer is exercise selection.

Many traditional full-body power moves, such as barbell cleans, have a higher risk of injury. It can take time and practice to develop upper body mobility, or hours of in-person coaching with a personal trainer to learn the intricacies of highly technical lifts. However, this does not mean you should abandon “power” movements in your workouts.

You can simply perform more explosive bodyweight exercises, such as jumps (with a bodyweight squat or lunge), bodyweight rows, and pushups. Alternatively, you can choose power movement variations that are easier to learn and thus safer to perform. Enter the kettlebell goblet clean.

Why is Kettlebell Goblet Clean so Effective?

Kettlebells can be confusing for some people due to the handle, but they also offer a wide range of exercises, making it easier to learn or modify.

Unlike barbell cleans (or even the kettlebell clean), a kettlebell goblet clean allows you to train explosive leg drive with little upper body movement. Most clean exercises require you to “catch” the bell or bar in what is known as the rack position. This is the same as barbell front squats, except that instead of starting with the bar in position, you must catch it during the lift.

The kettlebell goblet does not require finishing in the rack, which makes it challenging for some and can lead to injury. When you hear the term “goblet,” it means you’ll hold the kettlebell with both hands in front of your chest.

Here’s what makes this movement so effective: simply relaxing your grip allows you to move the kettlebell from the floor to the goblet position. That is it. You won’t have to bang your wrists and forearms for weeks to learn it.

This makes it an excellent choice for beginners. You’ll be on your way to mastering the lift on the first day. You’ll also learn how to safely lift a heavy bell into the starting position for goblet squats without straining your lower back. Win-win.

The entire movement is excellent for developing lower-body explosiveness while strengthening your hamstrings and glutes. As you improve, you can try “catching” a single kettlebell or advance to a double kettlebell clean. Alternatively, you can simply keep adding weight and never worry about the “catch” aspect. The exercise’s effectiveness stems in part from its variety.

How to Do It

1. Stand with your feet slightly wider than shoulder width. The kettlebell should be centered in between your legs.
2. Unlock your knees and push your hips back so you can grab the kettlebell handle. The starting position will be very similar to the deadlift.
3. Quickly stand up, driving through your legs and buttocks. Keep your arms close to your body. The kettlebell will travel straight up as if it were in an elevator.
4. If you provide the pop with your legs, the bell should now be “floating” and weightless. As the kettlebell approaches your chest, relax your grip and rotate your elbows around it. Your hands will move slightly down the handle.
5. Return to the starting position by relaxing your grip and reversing the steps.
6. Most of the time, we want to train power at the start of a workout (after warming up). That’s when you’re fresh, less tired (which can lead to fatigue), and your technique is likely to be sharper. It’s why 50 reps of box jumps (a power exercise) at the end of your workout are unlikely to be beneficial.Working on explosive movement at the start of a workout can also prepare your muscles for working with heavier weights (to focus on strength) or moderatelyMust Read: Discover High Protein Fast Food Options for Quick, Nutritious Meals 

   heavy weights with more reps to build muscle.

   As you improve and master the movement, you can incorporate explosive movements into a complex or circuit, usually keeping the reps lower.

   Try this Workout.

   After warming up, perform 5 reps of and 5  without lowering the bell.

   Rest for 1 minute.

   Complete 5-10 rounds for a quick lower-body workout that can be done anywhere.

   FAQs

   Do kettlebells burn fat?

   Kettlebell swings are thought to be one of the most effective kettlebell exercises for fat loss. Jared Evans, a Strength and Conditioning Specialist, recommends kettlebell swings for fat loss due to their impact on the muscles and heart. While kettlebell swings are ideal, many other kettlebell exercises are effective.

   Why kettlebells are better than running?

   Here’s where kettlebell training shows off its muscles. While running burns calories at the moment, kettlebell workouts produce something amazing: muscle synthesis. This means that even after you’ve completed your workout, your body continues to burn calories at a faster rate.

   Is 30 minutes of kettlebells enough?

   However, the optimal session duration is 30 minutes, which is more than enough to stimulate the cardio-respiratory system and activate every major muscle group worth mentioning.

   Is 10kg kettlebell too light?

   It depends on your current strength level. A 10kg kettlebell may feel heavy to someone who has never trained with kettlebells or weights before, but it may feel light to someone who has.