Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Goblet Good Morning
A hip hinge movement using a kettlebell held in the goblet position, primarily targeting the hamstrings, glutes, and lower back for posterior chain strength and stability.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
7/10Glute Max
Lower Back
7/10Erector Spinae
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet shoulder-width apart, holding a kettlebell vertically against your chest with both hands (goblet position). Maintain a slight bend in your knees and brace your core.
- Initiate the movement by pushing your hips backward, maintaining a neutral spine.
- Hinge forward until your torso is nearly parallel to the floor or you feel a deep hamstring stretch.
- Keep the kettlebell tight against your chest throughout the movement.
- Reverse the motion by driving your hips forward to return to the starting position.
- Squeeze your glutes forcefully at the top of the movement.
Coaching Tips
Form Cues
- Hips back, not down.
- Maintain a flat back.
- Chest up, shoulders back.
- Feel the hamstring stretch.
Breathing
Inhale while hinging forward (eccentric phase) and brace your core; exhale forcefully as you drive your hips forward to stand up.
Tempo
3-0-1
Range of Motion
Hinge until the torso is parallel to the floor or just before the lower back rounds, ensuring the knees remain slightly bent but fixed.
Safety
Safety Notes
- Stop the descent immediately if you feel your lower back starting to round.
- Start with light weight to master the hip hinge pattern.
- Keep the core tight to protect the spine.
Spotting
Not recommended; use light weight and focus on form.
Common Mistakes
- Rounding the lower back during the hinge.
- Bending the knees excessively (squatting).
- Letting the kettlebell drift away from the chest.
- Rushing the eccentric phase.
When to Avoid
- Acute lower back pain or disc issues.
- Severe hamstring tightness.
Flexibility Needed
- Adequate hamstring flexibility.
- Good hip hinge mobility.
Build Up First
- Competency in the basic hip hinge movement pattern.
Also known as
KB Goblet Good Morning, Kettlebell GM, Goblet Hip Hinge
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Good Morning
Kettlebell
Hamstrings
PVC Good Morning
Others
Hamstrings
Plate Good Morning
Plates
Hamstrings
Barbell Good Morning
Barbell, Squat Rack
Hamstrings
Dumbbell Good Morning
Dumbbells
Hamstrings
Kettlebell Goblet Carry
Kettlebell
Abs
Kettlebell Goblet March
Kettlebell
Abs
Kettlebell Goblet Squat
Kettlebell
Quads
Bodyweight Good Morning
Bodyweight
Hamstrings
Barbell Good Morning Off Pins
Barbell, Squat Rack
Hamstrings
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
