Kettlebell Surrender
Kettlebell Surrender is a loaded kneel-to-stand transition targeting quads, glutes, and core to build lower body strength, stability, and coordination; commonly scaled by weight or bodyweight.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Lower Back
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
6/10Rectus Abdominis, Transverse Abdominis
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet hip-width apart, holding a kettlebell in goblet position at chest. Engage core and maintain upright posture.
- Step back with one foot and lower both knees to floor into tall kneel.
- Drive through front heel to step forward and stand up.
- Alternate lead leg and step back with opposite foot to kneel.
- Drive through new front heel to stand, returning to start.
- Repeat alternating sides for reps.
Coaching Tips
Form Cues
- Core tight
- Knees track toes
- Drive through heel
- Proud chest
- Controlled descent
Breathing
Inhale as you lower to kneel; exhale as you drive up to stand, bracing core throughout.
Tempo
2-0-2
Range of Motion
Lower until both knees touch floor with hips fully extended on rise; chest up, spine neutral.
Safety
Safety Notes
- Use knee pad for protection
- Start light to master form
- Avoid if knee pain present
- Maintain neutral spine
- Clear space around you
Spotting
No spotter needed; perform in open area with good footing.
Common Mistakes
- Rounding back
- Jerky movements
- Knees beyond toes
- Loose core
- Uneven kneel
When to Avoid
- Acute knee injury
- Lower back pain
- Poor balance
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Master basic lunge and squat form
- Core stability competency
Also known as
Goblet Surrender, KB Kneel Rise, Kettlebell Kneel Transition
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