Kettlebell Goblet Pop Squat

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Stand directly over the kettlebell so the handle aligns with the knots of your shoelaces.
Hinge your hips back and bend your knees to create a tight, athletic "wedge" shape.
Grip the kettlebell firmly with both hands.
Drive forcefully through your feet into the floor to generate upward momentum.
As the kettlebell floats up in front of your rib cage, "flap your wings" by pulling your elbows down and underneath your wrists.
Slide your hands around the sides (the "horns") of the kettlebell to catch it at chest height.
As you catch the bell, immediately drop down into a deep goblet squat. Use the descent of the squat to cushion the momentum of the kettlebell.
Keep your chest tall, elbows tucked or sliding just inside your knees, and your core braced.
Drive through your midfoot and heels to stand back up to a full lockout.
4. Transition or Reset
• At the top of the stance, you can either step into a standard reset or push the kettlebell slightly forward to transition back into a hip hinge and swing

Keep the bell pinned to the chest. If it bounces away from you on each jump, the load is too heavy for the pace.
A light bell is enough. This is trained for speed and conditioning, so stop the set when the jumps slow down.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.