FitCiKettlebell Goblet Clean is a compound exercise targeting the full body: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand with the kettlebell between your legs, arm hanging straight down, feet shoulder-width apart.
- Hinge forward from your hips and swing the kettlebell slightly back between your legs.
- Explosively drive your hips forward to pull the kettlebell up and close to your torso.
- Rotate your wrist and catch the kettlebell at chest height in the rack position, with your arm pinned against your body.
- Once the kettlebell is set on your shoulder, stand tall and brace your core.
- Lower it back to the starting position under control and repeat the movement.
Coaching tip
Bring the kettlebell into the rack position using a hip drive, and keep it from banging against your wrist.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist, lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Burpee, Inchworm
- Same muscle, different equipment: Barbell Deadlift, Barbell Power Clean, Barbell Clean and Jerk
More full body exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.