Kettlebell can seem perplexing to some due to their unique handle design, but they offer a wealth of versatility that can simplify the learning or modification of exercises.
Unlike the demanding barbell clean (or even the conventional kettlebell clean), the kettlebell goblet clean allows to focus on explosive leg power with minimal upper body involvement.
Most clean exercises require “catching” the weight in the rack position, mirroring the front squat stance, but this necessitates snatching the bell or bar into place. The kettlebell goblet clean, however, eliminates this need, which can be challenging for some and potentially risky.
When the term “goblet” is used, it indicates holding the kettlebell with both hands in front of the chest. The beauty of this movement lies in its simplicity – transitioning the kettlebell from the floor to the goblet position only requires relaxing your grip, sparing forearms from the strain experienced while mastering other clean variations.
This makes the kettlebell goblet clean an excellent choice for beginners. On your very first day, you’ll pick up the knack of properly positioning a hefty kettlebell for goblet squats, without straining your lower back.
This exercise offers a win-win – it boosts lower-body power by targeting your hamstrings and glutes. As your skills improve, you can attempt catching a single kettlebell or even progress to a double-kettlebell clean.
Alternatively, you can simply increase the weight worrying about the catch, as the versatility of this movement is what makes it so beneficial.
Adopt a stance with your feet a bit wider than your shoulders. Position the kettlebell directly between your legs. Unlock your knees and push your h back until you can grasp the kettlebell handle.
This starting point resembles a deadlift. Powerfully drive through your legs and glutes to stand up swiftly. Keep your arms close to your body. The kettlebell will rise straight up, as if on an elevator. If you generate the momentum with your legs, the bell should now feel weightless, “floating.”
As it reaches your chest, loosen your grip and rotate your elbows around the bell. Your will slide slightly down the handle. Relax your grip again and reverse the steps to return to the starting position.
When you’re at the peak of your workout, that’s the prime time to focus on developing power. You’ll be fresh, with less fatigue, and your form will be sharper. It’s not ideal to attempt a high-intensity power exercise, like 50 box jumps, when’re already fatigued at the end of your session.
Incorporating explosive movements at the start of your workout can also help prepare your muscles as you transition to heavier weights for strength training or moderate weights with higher reps for muscle growth.
As you become more proficient, you can integrate these explosive exercises a circuit or complex, while keeping the rep count relatively low.