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Kettlebell Goblet March
Standing core stability exercise holding a kettlebell at chest height while marching in place, targeting abs, obliques, and hip stabilizers to improve balance, posture, and coordination; scalable by weight or duration.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Shoulders, Forearms
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
8/10Iliopsoas
Glutes
7/10Glute Medius
Lower Back
6/10Erector Spinae
Shoulders
5/10Anterior Delts
Forearms
4/10Flexors
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds • Adjust based on intensity
How to Perform
Stand with feet hip-width apart, holding a kettlebell by the horns close to your chest with elbows tucked in. Engage core and maintain upright posture with shoulders over hips.
- Shift weight to one foot while keeping the standing leg stable.
- Lift the opposite knee controlled to hip height with foot flexed.
- Hold torso upright without swaying or leaning.
- Lower the leg back to start position smoothly.
- Alternate to the other leg, maintaining stability throughout.
- Continue marching for desired reps or time.
Coaching Tips
Form Cues
- Brace core tight
- Stay tall and proud
- Knees track straight
- No side lean
- Control the lift
- Shoulders squared
Breathing
Inhale deeply for two steps and exhale fully for two steps while keeping core braced.
Tempo
2-0-2
Range of Motion
Lift knee to thigh parallel to floor or hip height without arching back; full controlled lowering to ground.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute back pain present
- Use stable surface to prevent slips
- Do not hold breath
- Progress slowly to avoid balance loss
- Consult doctor for joint issues
Spotting
Spotting not required; perform in open space with self-support if needed for balance.
Common Mistakes
- Arching lower back
- Swaying side to side
- Slumping shoulders
- Rushing the movement
- Leaning backward
- Poor grip on kettlebell
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent hip surgery
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for knee lift
Build Up First
- Basic standing posture
- Core bracing competency
Also known as
Goblet March, KB March, Kettlebell March
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