Kettlebell Thruster
How do you do a kettlebell thruster?
An intermediate strength exercise done with a kettlebells that mainly works the shoulders, with help from the quadriceps and triceps. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Updated
Kettlebell Thruster demonstration
How to Perform
- 1Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
- 2Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
- 3At the bottom, reverse direction and squat by extending your knees and hips, driving through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
- 4As you begin the next repetition, return the weights to the shoulders.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Kettlebell Thruster work?
Kettlebell Thruster primarily targets the Shoulders. It also works the Quadriceps, Triceps as secondary muscles.
What equipment do I need for Kettlebell Thruster?
Kettlebell Thruster requires Kettlebells.
Is Kettlebell Thruster suitable for beginners?
Kettlebell Thruster is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Kettlebell Thruster
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.