Kettlebell Thruster
Kettlebell Thruster is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the quads and triceps. It is performed with kettlebell.
How to do it
- 1Clean 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.
- 2Begin 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.
- 3At 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.
- 4As you begin the next repetition, return the weights to the shoulders.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.