Horn Clean & Goblet Squat

LOWER BODY | PUSH & PULL

Hamstrings / Glutes / Quads / Core

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Description

This compound exercise combines two movements into one. The Ballistic Horn Clean forces you to use your glutes, hamstrings, and lower back muscles. The Goblet Squat activates the glutes, quads, and core.

As indicated by its name, the Ballistic Horn Clean means you must swing the bell prior to horn cleaning it.

Although the exercise can be performed in one smooth motion, you can opt to move more rigidly by pausing between movements.

Use a heavy bell to get a powerful lower-body workout in, or a lighter bell to become more accustomed to the exercise.

Lastly, remember to activate your core every time you squat down for stabilization and safety.