Kettlebell Single Arm Thruster

Kettlebell Single Arm Thruster

Description

This exercise involves holding a kettlebell in one hand and performing a squat, followed by pressing the kettlebell overhead in one fluid motion. It is a full-body exercise that targets the legs, core, shoulders, and arms.

Muscle Group

Equipment Required

Kettlebell Single Arm Thruster Instructions

  1. Start by standing with your feet shoulder-width apart and holding a kettlebell in one hand at shoulder height.
  2. Squat down until your thighs are parallel to the ground, keeping your back straight and your core engaged.
  3. As you stand back up, press the kettlebell overhead with your arm fully extended.
  4. Lower the kettlebell back to your shoulder as you squat down again.
  5. Repeat for the desired number of reps on one side before switching to the other arm.

Kettlebell Single Arm Thruster Form & Visual

Kettlebell Single Arm Thruster

Kettlebell Single Arm Thruster Benefits

  • Improves balance and stability
  • Strengthens the glutes, hamstrings, and lower back
  • Increases core strength and stability
  • Improves hip mobility and flexibility
  • Helps prevent injury by improving overall body awareness and control

Kettlebell Single Arm Thruster Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Shoulders
  • Triceps
  • Core

Kettlebell Single Arm Thruster Variations & Alternatives

  • kettlebell single arm press
  • kettlebell single arm push press
  • kettlebell single arm jerk
  • kettlebell single arm clean and press
  • kettlebell single arm squat and press