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.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
deltsUPPER PUSH
Secondary Muscles
quadricepsglutescore
Instructions
- Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
- Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
- Lock out your arms at the top of the movement, fully extending your elbows.
- Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
- Repeat for the desired number of repetitions.
