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Kettlebell Goblet Carry
A loaded carry exercise using a kettlebell held at the chest, targeting core, grip, and upper back to build strength, improve posture, and enhance functionality; performed by walking a set distance or time.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques, Forearms
Secondary Muscles
Lats, Shoulders, Glutes, Quads, Hamstrings
Accessory Muscles
Calves, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Forearms
8/10Flexors
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Lats
5/10Shoulders
4/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Hamstrings
3/10Calves
2/10Biceps
2/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-120 seconds
How to Perform
Select a kettlebell and grasp it by the horns with both hands, holding it close to your chest at sternum height with elbows tucked. Stand tall with feet hip-width apart, core braced, and neutral spine.
- Grip the kettlebell firmly by the horns at chest height.
- Engage core, pull ribs down, and squeeze glutes.
- Walk forward in small, controlled heel-toe steps.
- Maintain upright posture and resist any torso lean or twist.
- Keep slight knee bend and steady pace throughout.
- Lower kettlebell controlled to the ground at end.
Coaching Tips
Form Cues
- Brace core tight
- Shoulders back and down
- Walk deliberately
- Resist weight pull
- Maintain tension
Breathing
Breathe naturally and continuously through the nose; brace core on each exhale without holding breath.
Tempo
2-0-2
Range of Motion
Hold kettlebell stable at chest throughout walk; maintain neutral spine from head to pelvis with no excessive forward lean or arching.
Safety
Safety Notes
- Start with light weight to master form
- Ensure clear walking space
- Use stable non-slip surface
- Avoid if acute back pain present
- Progress gradually no more than 10% weekly
- Stop if form breaks or pain occurs
Spotting
Spotting not required; perform in open space with safeties if needed for heavy loads.
Common Mistakes
- Leaning forward
- Rounding or arching back
- Shrugging shoulders
- Rushing steps
- Gripping too tight
- Poor breathing
When to Avoid
- Acute lower back pain
- Shoulder instability
- Poor grip strength
Flexibility Needed
- Neutral spine mobility
- Shoulder flexion for hold
Build Up First
- Core bracing competency
- Basic walking stability
Also known as
Goblet Carry, Kettlebell Chest Carry
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