Videos
Instructions
- Stand with feet shoulder-width apart, holding a kettlebell close to your chest with both hands.
- Keep a slight bend in the knees and engage your core.
- Hinge at the hips and lower your torso forward while keeping the kettlebell close to your body.
- Lower until your torso is nearly parallel to the floor or as far as flexibility allows without rounding the back.
- Reverse the motion by driving through your hips to return to the starting position.
Technical Tips
- Maintain a neutral spine throughout the movement.
- Avoid excessive knee flexion; the movement should come from the hips.
- Keep the kettlebell stable and close to the chest to maintain balance.
Breathing Tips
- Inhale deeply before lowering your torso.
- Exhale slowly and fully as you return to the upright position.
- Maintain steady breathing throughout to support core stability.
Medical restrictions
- Lower back injuries
- Herniated discs
- Severe hamstring tightness
- Hip mobility limitations
Description
The Kettlebell Goblet Good Morning is a hip hinge exercise designed to strengthen the posterior chain, particularly targeting the glutes, hamstrings, and lower back. Holding a kettlebell at chest level enhances core engagement and provides a balanced center of gravity, making this variation accessible and effective for intermediate lifters. This movement promotes functional strength, posture correction, and hip mobility by encouraging controlled flexion and extension of the hips. Ideal for warm-ups, strength workouts, or injury prevention routines, the exercise reinforces safe lifting mechanics and body awareness. It also supports sports performance by building stability and endurance in the muscles essential for explosive lower-body actions. The goblet hold encourages proper spinal alignment, making it a safer option for those seeking posterior chain development without the spinal compression often associated with barbell variations. Whether used in CrossFit, bodybuilding, or general fitness programming, the Kettlebell Goblet Good Morning is a practical, minimal-equipment movement that delivers high returns in strength and mobility.
What muscles do kettlebell goblet good mornings work?
Kettlebell goblet good mornings primarily work the glutes, hamstrings, and lower back, making them excellent for strengthening the posterior chain and improving hip hinge mechanics.
Is the kettlebell goblet good morning safe for my back?
Yes, the kettlebell goblet good morning is generally safe for the back when performed with proper technique and a neutral spine, offering a safer alternative to barbell versions for many individuals.
How heavy should the kettlebell be for goblet good mornings?
Start with a light to moderate kettlebell that allows you to maintain form throughout the set, typically between 8 to 16 kg depending on your strength and experience level.
Can beginners do kettlebell goblet good mornings?
Yes, beginners can perform kettlebell goblet good mornings with lighter weights and proper instruction to build strength, flexibility, and movement control.
How many reps of kettlebell goblet good mornings should I do?
Aim for 8 to 12 reps per set, focusing on controlled movement and proper hip hinging to effectively target the posterior chain.