Kettlebell Thruster

How to do it

Hold one or two kettlebells in the front rack at shoulder height, feet shoulder-width apart. Squat down until your thighs are parallel, then drive through your heels to stand and press the bells overhead in one continuous motion. Lower back to the rack and repeat.

1. 1Drive up out of the squat and let that momentum carry the bells overhead;
2. 2feel your legs and shoulders work together
3. 3Keep the bells racked tight against your shoulders through the squat
4. 4Brace your core and move smoothly between the squat and press

Common mistakes

• ×Don't initiate the press before extending your hips; finish the squat
• ×first
• ×Avoid letting your knees cave inward or your heels lift off the ground
• ×Don't arch your lower back excessively during the overhead portion

Muscles worked

The kettlebell thruster mainly works the quads, glutes, and front delts, with the triceps, side delts, upper traps, upper abs, hamstrings, and calves assisting.

• QuadsPrimary
• GlutesPrimary
• Front DeltsPrimary
• TricepsSupport
• Side DeltsSupport
• Upper TrapsSupport
• Upper AbsSupport
• HamstringsSupport
• CalvesSupport
• Lower BackMinor
• Lower TrapsMinor