Kettlebell Thruster
Two kettlebells held at shoulder height
- Level
- Intermediate
- Equipment
- Kettlebell
- Movement
- Thruster · Standing
- Tracks
- Weight & Reps
Works
Glutes Quadriceps Shoulders Abdominals Hamstrings Triceps
How to do it
- Hold two kettlebells at shoulder height with palms facing inward.
- Descend into a deep squat while keeping your chest upright.
- Drive aggressively through your heels to stand up quickly.
- Use the upward momentum to press the weights overhead.
- Lock your arms out fully at the top of the movement.
- Lower the kettlebells back to the rack position under control.
Common mistakes
- Pressing with arm strength instead of using leg drive.
- Leaning forward excessively during the squat portion.
- Failing to fully lock out elbows at the top.
- Dropping the kettlebells quickly instead of controlling the descent.
Safety
Ensure wrists remain straight to avoid joint strain under load.
Do not hyperextend your lower back when driving the weights up.
Tips
- Time the press to start exactly as your hips extend.
- Keep your core braced hard to protect your lower back.
- Punch the weights up toward the ceiling, not forward.
Details
- Base movement
- Thruster
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
