Kettlebell Thruster

Technique

How to perform Kettlebell Thruster

1. Bring two kettlebells into a front rack at your shoulders and stand with your feet set for a squat.
2. Keep the bells close as you bend your hips and knees, lowering between your legs while maintaining control of your torso.
3. Descend through the squat range you can control with your whole feet planted.
4. Push through the floor and extend your hips and knees, carrying that drive directly into pressing both bells overhead.
5. Finish tall with your elbows extended, without adding a second knee dip under the bells.
6. Lower the bells back to your shoulders under control, then begin the next squat.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Anterior Deltoid.