Kettlebell Thruster

Kettlebell Thruster

The Kettlebell Thruster is a high-intensity exercise that combines elements of a front squat and an overhead press, making it a full-body workout that engages multiple muscle groups simultaneously. This compound exercise primarily targets the lower body muscles such as the quadriceps, glutes, and hamstrings, while also engaging the core, shoulders, and triceps. The exercise starts with holding a kettlebell in a racked position, where the kettlebell is positioned at shoulder height with the handle resting on the forearm. From here, you perform a deep squat by bending at the hips and knees while keeping the chest up and maintaining good form. Then, explosively drive through the heels to extend the hips and knees, while simultaneously pressing the kettlebell overhead. This completes one rep of the Kettlebell Thruster. By incorporating the Kettlebell Thruster into your workout routine, you can reap several benefits. It helps improve lower body strength and power, as well as enhance core stability and shoulder mobility. Additionally, as a compound exercise, it offers a convenient way to burn calories, build muscle, and improve cardiovascular fitness, all in one movement. To get the most out of the Kettlebell Thruster, ensure you use proper form and start with lighter weights before gradually increasing the load. It's essential to engage your core muscles throughout the exercise, maintain a neutral spine, and avoid arching the lower back. Incorporating this dynamic and challenging exercise into your routine can add variety and intensity to your workouts and contribute to overall strength and fitness gains.


  • Start by standing with your feet shoulder-width apart and hold a kettlebell by the handle at your chest with both hands, palms facing inwards.
  • Lower your body into a squat position by bending your knees and pushing your hips back, maintaining a straight back and keeping your chest up.
  • As you drive through your heels, explosively push your body upward while at the same time pressing the kettlebell overhead, extending your arms fully.
  • At the top of the movement, your knees should be fully extended, and the kettlebell should be locked out overhead.
  • Lower the kettlebell back to the starting position by bending your elbows and bringing it back down to your chest.
  • Repeat the movement for the desired number of repetitions.
  • Remember to engage your core, and breathe throughout the exercise.
  • If you are new to this exercise, start with a lighter kettlebell and gradually increase the weight as you become more comfortable and confident with the movement.

Tips & Tricks

  • Focus on your form and technique to ensure proper muscle engagement and reduce the risk of injury.
  • Engage your core throughout the entire movement to stabilize your body and increase overall strength.
  • Start with a manageable weight and gradually increase as you become more comfortable with the exercise.
  • Don't rush the movement; focus on performing each repetition with control and precision.
  • Incorporate a full range of motion by squatting down until your thighs are parallel to the ground and fully extending your arms overhead.
  • Remember to breathe throughout the exercise, exhaling as you push the kettlebell overhead.
  • Vary your grip width to target different muscles and add variety to your workouts.
  • Combine kettlebell thrusters with other compound exercises to create an efficient full-body workout.
  • Ensure proper recovery by allowing for adequate rest between sets and workouts.
  • Fuel your body with a balanced diet to optimize performance and support muscle growth and repair.


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