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Kettlebell Squat to Curl
Kettlebell goblet squat combined with bicep curl that targets quads, glutes, and biceps for full-body strength and hypertrophy; curl performed at squat bottom to enhance core stability and mobility.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Biceps, Glutes
Secondary Muscles
Hamstrings, Lower Back, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Medialis, Vastus Lateralis
Biceps
9/10Long Head, Brachialis
Glutes
8/10Glute Max
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris
Lower Back
4/10Erector Spinae
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Clean kettlebell to chest in goblet hold with elbows tucked and core braced.
- Push hips back and bend knees to lower into deep squat with chest up.
- At squat bottom, extend arms to lower kettlebell fully.
- Curl kettlebell back to chest by flexing elbows, keeping them close to body.
- Drive through heels to stand up, squeezing glutes at top.
- Repeat for reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Chest proud
- Knees track toes
- Core tight
- Elbows tucked
- Heels down
Breathing
Inhale during squat descent and curl extension; exhale on ascent and curl contraction while bracing core.
Tempo
3-1-2
Range of Motion
Lower until thighs parallel or deeper if mobile; fully extend arms down and curl to chest without momentum.
Safety
Safety Notes
- Avoid if acute lower back pain
- Ensure neutral spine throughout
- Select weight allowing form control
- Do not force depth beyond mobility
Spotting
Not typically needed; use lighter weight or safeties if available for heavier loads.
Common Mistakes
- Rounding back
- Knees caving in
- Using momentum on curl
- Incomplete squat depth
When to Avoid
- Acute shoulder injury
- Lower back strain
- Knee instability
Flexibility Needed
- Hip flexion for deep squat
- Ankle dorsiflexion
- Shoulder flexion for hold
Build Up First
- Master basic goblet squat
- Proper hinge mechanics
- Grip strength for kettlebell
Also known as
Goblet Squat Curl, Kettlebell Goblet Squat Curl, KB Squat Curl
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