Kettlebell Pop Clean to Goblet 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 over the bell with the handle in line with your shoelace knots, hinge down and grip the handle with both hands.
Drive hard through both feet to pop the bell straight up in front of you.
As it floats, let go of the handle and slide the hands down to catch it by the horns, elbows under the wrists.
Drop straight into a deep goblet squat as you catch, letting the squat absorb the weight.
Stand up fully, lower the bell back to the floor under control, and reset for the next rep.

The squat is the landing. Catching tall and then squatting turns it into two separate lifts and makes the catch heavier.
Keep the bell close on the way up. If it swings out in front, the catch pulls you forward out of the squat.

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.