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Kettlebell Single Arm Thruster

Kettlebell Single Arm Thruster

The Kettlebell Single Arm Thruster is a powerful and dynamic exercise that targets multiple muscles in your body. It's a total body movement that combines the strength-building benefits of a squat with the upper body and core stability demands of an overhead press. This exercise primarily engages your quads, glutes, shoulders, and core. To perform the Kettlebell Single Arm Thruster, you'll start by standing with your feet slightly wider than hip-width apart. Hold a kettlebell at shoulder height with one hand, palm facing inwards and elbow bent. Keep your chest up and maintain a neutral spine throughout the exercise. As you begin, simultaneously squat down by bending your knees and hips while keeping your weight in your heels. Keep your chest up and lower down until your thighs are parallel to the ground. Then, drive through your heels and extend your legs to stand back up explosively. Once you're in the standing position, use the momentum generated from the squat to press the kettlebell overhead. Fully extend your arm and lockout your elbow at the top position. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions. The Kettlebell Single Arm Thruster offers numerous benefits. It enhances lower body strength and power, as well as improves the stability and mobility of your shoulders. Additionally, due to its demanding nature, it can be an effective calorie-burning exercise, contributing to weight loss and overall body conditioning. Remember to start with a weight that challenges you but allows you to maintain proper form throughout the movement. As with any exercise, it's crucial to focus on your breathing, engage your core, and execute the technique correctly to maximize its effectiveness and minimize the risk of injury. Incorporating this exercise into your workout routine can add variety and intensity, helping you progress towards your fitness goals.


  • Start by holding a kettlebell in one hand, with your palm facing towards your body.
  • Stand with your feet shoulder-width apart and your knees slightly bent.
  • Bring the kettlebell up to your shoulder, keeping your elbow close to your body.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • As you come up from the squat, push the kettlebell up overhead in a controlled manner.
  • Extend your arm fully and lock your elbow out at the top position.
  • Lower the kettlebell back down to your shoulder and repeat the exercise for the desired number of repetitions.
  • Switch arms and repeat the exercise on the other side.

Tips & Tricks

  • Start with a light kettlebell and gradually increase the weight as you build strength.
  • Maintain a strong core and engage your glutes throughout the exercise.
  • Focus on proper form and technique to optimize your results and prevent injuries.
  • Remember to breathe properly, exhaling during the upward thrust and inhaling on the way down.
  • Perform the exercise in a controlled manner, avoiding jerky movements.
  • Ensure your arm is fully extended overhead at the top of the movement.
  • Keep your chest up and shoulders back to maintain proper posture.
  • If you're a beginner, start with bodyweight squats to build foundational strength before adding the kettlebell.
  • Don't rush through the exercise; focus on quality repetitions rather than quantity.
  • Consult with a fitness professional to assess your technique and ensure you're using the correct weight.


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