Kettlebell Thruster
- Pro
- Intermediate
- Functional
- Gym
- Home
The kettlebell thruster racks one or two kettlebells at your shoulders, then squats down to at least parallel before driving back up hard into an overhead press in one continuous motion. Linking the squat and press trains the quads and glutes from the drive and the front delts at the lockout. Intermediate lifters use it in the gym, at home or in functional training for weight and reps.
- Muscles
- Quads, Glutes, Front delts
- Equipment
- Kettlebell
- Logged as
- Weight and reps
How to
- Rack one or two kettlebells at your shoulders.
- Squat down to at least parallel, chest up.
- Drive up hard and press the bells overhead in one motion.
- Lock out, then bring them back to the rack.
Form cues
- Keep your heels down through the squat and drive.
- Exhale hard as you press the bells overhead.
- Let the squat's momentum carry straight into the press.
Common mistakes
- A pause breaks the squat from the press. Drive straight from the bottom into the press.
- The squat stops short of parallel. Sink your hips until your thighs reach parallel.
- Lower back arches during the overhead press. Brace your core as you press overhead.
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