Thruster (Kettlebell)

How to do it

1. Stand with your feet shoulder width apart and a kettlebell in each hand in the rack position.
2. Squat until your thighs are about parallel with the floor.
3. Drive up through your legs and use that force to press the bells overhead.
4. Lock out your arms overhead with the bells over your shoulders.
5. Lower the bells back to the rack and go straight into the next rep.

Key cues

• Elbows under the bells
• Wrists straight
• Torso upright
• Legs drive the press
• Full lockout overhead

Common mistakes

• Letting the wrists fold back
• Letting the elbows drop in the rack
• Leaning forward in the squat
• Pressing with the arms before the legs finish driving

Muscles worked

Primary

Quads, glutes, front delts and side delts

Secondary

Upper back and abs

Equipment

Two kettlebells.

Variations

• Thruster (Barbell)

  Barbell · Quads, glutes · Squat

References

1. StrengthLog: Kettlebell Thrusters
2. BarBend: Double Kettlebell Thruster