Kettlebell Thruster
Learn how to do the Kettlebell Thruster with proper form and technique. This kettlebell exercise primarily targets your Delts, with secondary emphasis on Quadriceps, Glutes, Core.
How to Do the Kettlebell Thruster
Follow these steps to perform the Kettlebell Thruster with correct form:
- 1Start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.
- 2Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- 3As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead.
- 4Lock out your arms at the top of the movement, fully extending your elbows.
- 5Lower the kettlebell back to the starting position by reversing the movement, bending your elbows and lowering the weight back to your chest.
- 6Repeat for the desired number of repetitions.
Kettlebell Thruster Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- kettlebell
- Body Part
- shoulders
- Category
- Extended
Related Exercises
Frequently Asked Questions
What muscles does the Kettlebell Thruster work?
The Kettlebell Thruster primarily targets your Delts. Secondary muscles worked include Quadriceps, Glutes, Core. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Kettlebell Thruster?
The Kettlebell Thruster requires kettlebell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Kettlebell Thruster with proper form?
Start by start by standing with your feet shoulder-width apart, holding a kettlebell in front of your chest with both hands, palms facing each other.. Lower into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the kettlebell overhead. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
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