Kettlebell One Arm Thruster
Description
The kettlebell one arm thruster combines a front squat with a single-arm overhead press in one fluid movement. Holding a kettlebell in the rack position, you squat down and drive up explosively into an overhead press. The single-arm load adds a strong core anti-rotation challenge to the total body conditioning.
Muscle Group
Equipment Required
Kettlebell One Arm Thruster Instructions
- Hold a kettlebell in the racked position at your right shoulder.
- Stand with feet shoulder-width apart.
- Brace your core and pull your shoulder back.
- Squat down by sitting your hips back and bending the knees.
- Lower until your thighs are parallel to the floor.
- Drive up explosively through your heels.
- Use the upward momentum to press the kettlebell overhead.
- Lower the kettlebell back to the rack and squat again. Switch sides after the set.
Kettlebell One Arm Thruster Form & Visual
Kettlebell One Arm Thruster Benefits
- Total body conditioning movement
- Combines squat and press
- Strong anti-rotation core challenge
- Builds power and endurance
- Time-efficient compound exercise
- Useful for full body workouts
Kettlebell One Arm Thruster Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Core
Kettlebell One Arm Thruster Variations & Alternatives
- Thruster
- Kettlebell Thruster
- Dumbbell Thruster
- Front Squat
