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Kettlebell One Arm Thruster

Kettlebell One Arm Thruster

The Kettlebell One Arm Thruster is a dynamic and challenging exercise that combines strength, power, and cardiovascular conditioning. It primarily targets the muscles in your lower body, such as your quadriceps, glutes, and hamstrings, while also engaging your core, shoulders, and arms. This compound exercise begins with gripping a kettlebell in one hand, allowing it to hang freely at shoulder level. From there, you perform a squat by pushing your hips back and bending your knees, aiming to achieve a 90-degree angle or lower. As you rise up from the squat position, you explosively extend your legs and simultaneously press the kettlebell overhead, locking your arm out completely. The Kettlebell One Arm Thruster not only challenges your muscular strength but also works on your coordination and balance due to the unilateral nature of the exercise. It requires proper body mechanics, such as maintaining a neutral spine and engaging your core throughout the movement, to ensure safety and maximize effectiveness. When performed with proper form and intensity, the Kettlebell One Arm Thruster can contribute to improved overall strength, increased power output, enhanced muscular endurance, and even fat loss. It is a versatile exercise that can be incorporated into full-body workouts, circuit training, or as part of a targeted lower body or shoulder routine. Remember to start with a weight that allows you to perform the exercise comfortably and focus on mastering the technique before progressing to heavier loads. Always warm up appropriately and listen to your body for any signs of discomfort or pain. Incorporating the Kettlebell One Arm Thruster into your exercise routine can add variety, challenge your muscles in new ways, and help you reach your fitness goals. So, get ready to squat, press, and thrive with this fantastic exercise!


  • Start by standing with your feet shoulder-width apart and hold a kettlebell in one hand in front of your shoulder. Keep your core engaged and your back straight.
  • Lower yourself into a squat position by bending your knees and pushing your hips back. Keep your chest up and your weight in your heels.
  • As you come up from the squat, use the momentum to press the kettlebell overhead. Straighten your arm completely and lock out your elbow.
  • Lower the kettlebell back down to the starting position by bending your elbow and bringing it back to your shoulder.
  • Repeat the squat and overhead press for the recommended number of repetitions on one side, then switch sides and perform the exercise with the other hand.

Tips & Tricks

  • Engage your core throughout the movement for stability and balance.
  • Maintain proper form by keeping your chest up and shoulders back.
  • Start with a lighter kettlebell and gradually increase the weight as you become comfortable with the exercise.
  • Focus on a slow and controlled descent during the movement to maximize muscle engagement.
  • Incorporate proper breathing techniques by exhaling during the exertion phase and inhaling during the descent.
  • Ensure proper grip on the kettlebell to prevent slipping or losing control.
  • Use your legs to generate power and drive the kettlebell upwards.
  • Keep your wrist straight and aligned with your forearm to avoid strain or injury.
  • Listen to your body and take rest days when needed to allow for recovery and prevent overtraining.
  • Consult with a fitness professional or trainer to ensure you are performing the exercise correctly and safely.

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