How to Do Kettlebell Thruster
Step-by-step instructions, muscles worked and workouts that use the kettlebell thruster.
| Main muscles | Shoulders |
| Also works | Quads, Triceps |
| Equipment | Kettlebells |
| Level | Intermediate |
| Type | Strength |
How to do it
- 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.
- Begin 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.
- At 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.
- As you begin the next repetition, return the weights to the shoulders.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Kettlebell Shoulders Workout for Beginners5 exercises · about 31 min · KettlebellKettlebell Shoulders Workout for Intermediate6 exercises · about 47 min · KettlebellKettlebell Full Body Workout for Intermediate6 exercises · about 47 min · KettlebellKettlebell Upper Body Workout for Intermediate6 exercises · about 47 min · Kettlebell
Similar exercises
Gear for this exercise
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.New fat-loss tips every day. Follow danfitnz everywhere: