Kettlebell Thruster

Kettlebell Thruster

The Kettlebell Thruster is a dynamic full-body exercise that combines a squat with an overhead press, making it an excellent choice for building strength, power, and endurance.

How to do Kettlebell Thruster

  1. Hold a kettlebell in each hand at shoulder height, with your elbows tucked in.
  2. Stand with your feet shoulder-width apart.
  3. Squat down by bending your knees and hips, keeping your chest up and back straight.
  4. Drive through your heels to stand up explosively, pressing the kettlebells overhead as you rise.
  5. Lower the kettlebells back to shoulder height as you move into the next squat.
  6. Repeat for the desired number of reps.

Form Tips

  • Keep your core tight throughout the movement for stability.
  • Ensure your knees track over your toes during the squat.
  • Press the kettlebells straight overhead, avoiding arching your lower back.
  • Use a controlled motion when lowering the kettlebells back to your shoulders.

Muscles Targeted

  • Primary Muscles: Quadriceps, Shoulders (Deltoids), Glutes
  • Secondary Muscles: Triceps, Core, Hamstrings

The Kettlebell Thruster is a high-energy exercise that challenges multiple muscle groups and can be scaled by adjusting weight or speed for varying fitness levels.

Want to log a workout and track your stats for ?
Get the RYSE app, it's FREE on iOS/Android. Track your workouts with friends and build your own fitness community!

Jessica Wood - Cofounder of RYSE

Nashvillian. Ex-Principal Software Engineer. Bodybuilder.

https://www.ryseapp.io
Previous
Previous

Trap Bar Deadlift

Next
Next

Landmine aka T Bar Row