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Quads · Kettlebell · Intermediate

How to do Kettlebell Thruster

The kettlebell thruster is a compound exercise that combines a squat with an overhead press, targeting the shoulders while also engaging the quadriceps, glutes, and core. It requires coordination, strength, and some experience with kettlebell handling.

Kettlebell Thruster demonstration
Primary muscles
Quads and Shoulders
Also works
Glutes, Triceps and Core
Equipment
Kettlebell
Level
Intermediate
Category
Shoulders

How to do Kettlebell Thruster, step by step

  1. Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
  2. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
  4. Lock out your arms at the top of the movement, fully extending your elbows.
  5. Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
  6. Repeat for the desired number of repetitions.

Muscles worked

Kettlebell Thruster works your quads and shoulders as the main movers, with help from your glutes, triceps and core.

Track Kettlebell Thruster in SPLYT

Kettlebell Thruster is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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