Kettlebell Thruster

Kettlebell Thruster


This exercise involves holding a kettlebell at shoulder height, squatting down, and then using the momentum from standing up to press the kettlebell overhead. It is a full-body exercise that targets the legs, core, and shoulders.

Equipment Required

Kettlebell Thruster Instructions

  1. Start by standing with your feet shoulder-width apart and holding a kettlebell in front of your chest with both hands.
  2. Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. As you stand back up, press the kettlebell overhead by extending your arms and pushing the weight up.
  4. Lower the kettlebell back down to your chest as you squat back down.
  5. Repeat the movement for the desired number of reps.

Kettlebell Thruster Form & Visual

Kettlebell Thruster

Kettlebell Thruster Benefits

  • Full body workout: The kettlebell thruster is a compound exercise that targets multiple muscle groups including the legs, glutes, core, shoulders, and arms.
  • Improves strength and power: The movement of the kettlebell thruster requires explosive power and strength, making it an effective exercise for building both.
  • Increases cardiovascular endurance: The high-intensity nature of the kettlebell thruster can also improve cardiovascular endurance and burn a significant amount of calories.
  • Improves mobility and flexibility: The kettlebell thruster requires a full range of motion in the hips, knees, and shoulders, which can improve mobility and flexibility over time.
  • Can be modified for different fitness levels: The weight of the kettlebell can be adjusted to make the exercise easier or more challenging, making it suitable for beginners and advanced athletes alike.

Kettlebell Thruster Muscles Worked

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

Kettlebell Thruster Variations & Alternatives

  • Kettlebell Squat Thruster
  • Single Arm Kettlebell Thruster
  • Double Kettlebell Thruster
  • Kettlebell Clean and Thruster
  • Kettlebell Push Press