Alternatives
- Push Press
- Clean to Press
- Shoulder Press
Summary
The kettlebell thruster is a powerful full-body movement that combines a squat with an overhead press. It’s great for building strength, power, and conditioning in a single movement.
Benefits of the Kettlebell Thruster
- Builds strength in shoulders, legs, and core
- Improves coordination and explosive power
- Great for time-efficient total-body workouts
- Boosts heart rate and endurance
- Functional movement for real-world strength
Kettlebell Thruster Muscles Worked
- Primary: Deltoids, Quadriceps, Glutes
- Secondary: Triceps, Core, Hamstrings
Instructions
- Hold one or two kettlebells in rack position at shoulder height
- Squat down until thighs are at least parallel to the floor
- Drive up through your heels and press the kettlebells overhead in one motion
- Fully extend arms at the top
- Lower the kettlebells back to rack position as you descend into the next squat
- Keep your core braced and chest tall throughout
- Repeat for the desired number of reps
Common Mistakes
- Pressing too early before finishing the squat
- Leaning forward or letting heels lift
- Arching the back during the press
- Letting the kettlebells fall out of rack position
- Losing rhythm between squat and press