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Kettlebell Goblet Carry

Kettlebell Goblet Carry

The Kettlebell Goblet Carry is a versatile and effective exercise that primarily targets the core, shoulders, and grip strength. It involves walking while holding a kettlebell in a goblet position, which is right in front of your chest, close to your body. This simple exercise may seem easy, but it packs quite a punch and offers numerous benefits. Firstly, the Kettlebell Goblet Carry is an excellent core stabilizer. As you walk, your core muscles engage to resist the weight of the kettlebell and maintain proper posture. This helps to strengthen your abs, obliques, and lower back muscles, resulting in enhanced trunk stability and improved overall balance. Secondly, this exercise targets your shoulder muscles, particularly the deltoids and upper back. By carrying the kettlebell in a goblet position, it creates an added challenge for your shoulders as they support and stabilize the weight. This can help to develop shoulder strength and enhance your posture and upper body stability. Furthermore, the Kettlebell Goblet Carry is fantastic for building grip strength. By gripping the kettlebell handle firmly throughout the exercise, you engage your forearm muscles, improving their strength and endurance. This can also have a positive impact on various functional activities and sports where a strong grip is essential. Incorporating the Kettlebell Goblet Carry into your workout routine can be a great way to challenge yourself physically and target multiple muscle groups simultaneously. Whether you're at the gym or working out at home, this exercise is easily modifiable to suit different fitness levels, making it accessible to beginners and advanced individuals alike.


  • Begin by selecting a suitable kettlebell weight for your fitness level.
  • Stand upright with your feet shoulder-width apart and hold the kettlebell in front of your chest with both hands.
  • Maintain good posture by engaging your core, keeping your chest up, and your shoulders back.
  • Take a deep breath in, and as you exhale, start walking forward in a controlled manner.
  • Keep your steps small and your strides consistent to maintain balance and control.
  • Continue walking for a specified distance or duration, depending on your fitness goals.
  • Throughout the exercise, focus on keeping your core tight and maintaining an upright posture.
  • Avoid excessively swinging the kettlebell with your arms, as this can strain your shoulders.
  • To complete the exercise, carefully bring your feet together and gently place the kettlebell back on the ground.

Tips & Tricks

  • Focus on maintaining a tall and upright posture throughout the exercise.
  • Engage your core muscles to stabilize your body and protect your lower back.
  • Keep your shoulders pulled back and down to maintain good shoulder alignment.
  • Take small and controlled steps while maintaining a slow and controlled pace.
  • Make sure to breathe consistently throughout the exercise to supply oxygen to your muscles.
  • Use a challenging weight that allows you to complete the desired distance without sacrificing proper form.
  • Imagine holding a glass of water on top of your head to encourage a balanced and stable upper body position.
  • Keep your hips and knees slightly bent to absorb the impact of each step and maintain stability.
  • Try to envision the muscles in your legs and core working together as you move.
  • Practice proper grip technique by keeping your fingers wrapped comfortably around the kettlebell handle.

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