Kettlebell Thruster
Clean the kettlebell to a racked position at your chest, feet shoulder-width apart, toes slightly out. Initiate a front squat, lowering your hips below parallel while keeping your chest upright and core engaged.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
- Anterior Deltoid
- Medial Deltoid
Secondary muscles
- Hamstrings
- Triceps Brachii
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- legs
- shoulder
- glutes
- abs
- arms
How to perform
- 1
Clean the kettlebell to a racked position at your chest, feet shoulder-width apart, toes slightly out.
- 2
Initiate a front squat, lowering your hips below parallel while keeping your chest upright and core engaged.
- 3
Explosively drive through your heels to stand up, using the momentum to transition into an overhead press.
- 4
Press the kettlebell directly overhead until your arms are fully extended, biceps by your ears.
- 5
Control the kettlebell back down to the racked position at your chest.
- 6
Immediately descend into the next squat, maintaining continuous movement.
Safety & form
Train smart. Read these notes before adding heavy load.
